Mondays with Mary

Daily Kundalini Yoga- Week of June 1st

Welcome to June! Be happy! 

Always remember that we are responsible for our own happiness- it is an inside job as they say. Cultivate happiness.

The focus of our practice this week is to relax, come into a state of stillness and inner peace, allow anxieties to subside and let happiness flow in.

Pranayam: Breath to Relax the Body

Sit in easy pose, close your eyes, relax all your muscles, take a few deep breaths. Once the body is calm, the mind will follow.

Inhale to the count of 4, Suspend the breath for 4, Exhale to a count of 6.

Warm ups:

  • Sufi rotations- both directions
  • Neck rolls- both directions
  • Continuous Seated undulating forward fold- legs out front. Inhale and stretch arms up to sky, exhale as you gently fall forward towards toes- come back up and repeat as if imitating a waterfall.

Postures: 1 to 2 minutes each

  • Child’s Pose- Start sitting on heels, bend forward into child’s pose with arms outstretched in front. Long deep breaths.


  • Seated Forward Bend- sit with straight spine, legs out front. Inhale reach up to the sky, slowly bend from the hips and place hands on shins or wherever feels comfortable. Stay and breathe deeply.


  • Heart energizer- sit in easy pose, raise arms up and out to 60 degrees. Keep arms straight if possible. Cup the hands towards the sky. Close your eyes, breathe deeply. Concentrate on the energy building in your cupped hands. Energize your heart!


  • Pumping stomach- stay in Easy pose, hands relaxed in lap, eyes closed. Inhale to count of 5, Exhale to count of 5, gently pump stomach to count of 5. Repeat cycle a few times.


  • Lie on back, arms by side. Take a few deep breaths. Raise left leg to 90, relaxing the rest of the body. Long deep breaths. Renews vigor!


  • Remain on back, raise head only keeping rest of the body relaxed. Take a few breaths, then lower head. Turn head side to side to release. Bring knees to chest, rock forward and back and come to seated position.


  • Sit quietly in meditation pose. Picture yourself surrounded in protection in all directions, trust that all will unfold as it should.


Chant or repeat:

Aad Guray Nameh

Jugaad Guray Nameh

Sat Guray Nameh

Siri Guru Dayvah Nameh

Close with Sat Nam.


Love to all,


balloon with white background
Photo by Polina Tankilevitch on

Monday’s with Mary

Daily Kundalini Yoga- Week of April 13

Sat Nam to all!

Studies show that the period of anticipation can significantly enhance the joy we find in an experience. Today, imagine a future joy (post co-vid) and fill yourself with exciting possibilities. Anticipation brings future joy into the present, ensuring we have things to look forward to.

Here’s Winnie the Pooh’s response when Christopher Robin asks him about his favorite things to do: “Well”, said Pooh,” what I like best –,” and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn’t know what it was called.

Love to all,  Mary

Challenge for the week ahead: 30 secs to 1 minute of Stretch Pose every day to set the navel centre. (can do 1 leg at a time if both is too much). Powerful Breath of Fire.

Pranayam to start your practice: To balance your emotions and calm your heart!

Easy pose, straighten spine, press palms together at heart, thumbs against sternum. 

Inhale through nose in 4 equal parts until lungs are full

Exhale through nose in 4 equal parts until lungs are empty.

Release and sit in stillness and enjoy the effects. 

Warm up: Optional

  • Sufi grind (seated lower spine rotations)
  • Neck circles

To Strengthen Your Navel Centre and Digestive Organs (start 1 min each)

  • Bicycle with Long Deep Breathing on Back. Legs up about 2 feet off ground and make a bicycling motion. 


  • Leg lifts– Single or double. Hands can be under buttocks to support lower back, or if you need you can keep your knees bent.  Inhale legs up, Exhale legs down.


  • Sphinx or Cobra variation – On stomach– lift up into Sphinx or Cobra- kick buttocks with alternate legs, leading with heels (feet flexed)


  • Rock and Roll on the spine, knees pulled into chest. Come up to Standing.


  • Standing Pendulum– arms down at sides, inhale and bend left, exhale bend right (arms stay loose at the sides of your body). Feel the stretch down both sides of the body.


  • Standing Spinal Twist– one arm straight out to side, other arm touches heart each time you twist. Inhale one side, Exhale other.


  • Standing Forward Bends- inhale and stretch up, exhale bend forward.


  • Sit in Rock Pose (on heels) or stay in Easy Pose (crossed leg), or legs extended out in front, hands interlaced in lap.  Inhale Sat, Exhale Nam. Long deep rhythmic breath.


  • Sit with legs and arms straight out in front of body, palms facing down. Spine is straight. Breath of Fire.

Shavasana: Relax completely on back.

Close by reciting Long Time Sun, sending it out to all the front line workers who are helping to keep us safe!

May the long time sun shine upon you, All love surround you

And the pure light within, guide your way on

Sat Naam


Monday’s with Mary

Daily Kundalini Yoga- Week of April 6

Sat Nam to all!

My quote for this week comes from Brave Enough by Cheryl Strayed.

“You will learn a lot from yourself if you stretch in the direction of goodness, of bigness, of kindness, of forgiveness, of emotional bravery.  Be a warrior for love.”

Challenge for the week ahead

Daily warm up series: Sufi Grind (both directions), Spinal Flex , Spinal Twist, Neck Circles (both directions)

Amber will be reviewing this warm up series in the yoga challenge later this week

Sending you all love, Mary

Evening KundaliniPostures to do before bed to have a deep sleep.

Sleep is one of the key ingredients to maintaining a healthy and strong immune system. Before bed, try to consciously let go of any concerns.

Pranayam: to do before bed. 

Sleep Helper– Breath to release Stress and Unwanted Emotions

Feeling at peace starts with deep breathing!

Bring hands into a teepee, finger tips touching, in front of heart, fingers pointed slightly up and forward, thumbs towards heart.  Focus at tip of nose.  

Inhale for count of 5, Hold for 5, Exhale for 5.

Postures: up to 2 minutes each

  • Lower Spine Rock: On back, knees drawn to chest, head stays on mat. Wrap hands around knees. Pull knees to chest on Inhale, release but keeps knees drawn into chest in a relaxed posture on Exhale. Consciously relax back.
  • Front Leg Stretch- Left and Right– Come sitting up. Left leg out, right leg bends with sole against upper Left thigh. Stretch forward and down to where comfortable. Long deep breathing. Change sides with Right leg out.
  • Spinal Flex- Hands on shins. Inhale lifting chest forward, Exhale tilt pelvis back.
  • Cat Cow– Come to hands and knees. Inhale into Cow as belly drops and head rises, Exhale into Cat. Continue.
  • Baby (or childs) Pose– From Hans and knees (or table top position), bring your buttocks towards your heals and stretch your arms extended in Front (arms can also relax at your sides)- Relax and breathe.
  • Shoulder Rolls– roll shoulders in big circles in each direction.
  • Neck Rolls– consciously relax neck, throat and shoulders.
  • Cooling Relaxing Breath- hands in gyan mudra on knees (thumbs and index finger together, palms up). Inhale through Nose, Exhale through curled (or taco) tongue. Breathe slowly and deeply.


Shavasana:  Relax deeply and integrate the work you’ve done.

Close with 1 Sat Nam. Fill your heart with gratitude and sleep well! Sweet dreams.