Day 23 Yoga Support with Amber

“I wish you mouthfuls of laughter and warm hands and bowls of nourishing soup and starry glittering at the periphery of your eyes as if someone is tapping you gently on the shoulder, whispering a song from your childhood that makes you smile and weep at the same time, in a good way, like when you know who you are.

I wish you a loving letter from an old friend when you least expect it, with words that warm you like small sticks of kindling that catch and smoke and smell of ancient sandalwood forests and the tiny blue birds that sing at night, and a low slung moon, lying on her back, like a bowl of light. “  – Meredith Heller

I came across these words today, and they made me smile.  I hope they do the same for you

Welcome to day 23 of our 30 days of yoga support during a challenging time.  It is an honor to be welcomed into your day, one I don’t take lightly.  Thank you.

I hope you’re doing okay, and that you’re carving out some time to reconnect with nature in the  midst of all of this.  Such a powerful way for us to fill our reserves, by simply walking through the woods, or sitting by a tree or the water.  It always amazes me how relaxed I feel when I take that time.

Today we’ll be exploring a powerful breath practice for your immune system, and your inner vitality.  This breath is called the breath of ten, and it helps to move stagnation through the body, increase your lung capacity, stimulate and support the lymph nodes in your arm pits helping to cleanse and detoxify your breast tissue, your lungs, your thoracic cavity, and it assists in pulling the lymph up from your lower extremities (just to name a few benefits).  This is a potent practice which helps us to be able to better overcome pathogens, bacteria and viruses we encounter.

To view the practice click here

The basic practice:  Sit in a comfortable position with a straight spine (ensure your body is comfortable).  Your elbows are bent and the forearms and hands are relaxed in a clapping position about a foot apart.  Your hands move in and out like you are clapping – inviting a flapping movement at the armpits (pumping fluid through the axillary lymph nodes), your hands do not make contact.  This will make more sense once you watch the video.  Concentrate on the energy between your hands.  Your breath is timed with the  movement of your hands, inhaling with 5 powerful strokes of breath in through your nose, exhale in five powerful strokes out through the mouth.  Try to maintain the rhythm and the movement with the breath.  Start with 3 minutes, and slowly you can increase your time.  Your eyes are closed down and once you settle into the practice allow your internal gaze to fall at the point between your eyes.

Make sure you take some time once you are finished to sit in stillness, sense what is happening inside of you and allow yourself to integrate the practice. This is an important step every time we come to our mats.

I am so grateful you joined me today, and I can’t wait to check in with you again tomorrow.

“The source of a true smile is an awakened mind.  Smiling helps you approach the day with gentleness and understanding” – Thich Nhat Hanh

My love travels with you

Big giant love filled hugs, Amber


Day 12 Yoga Support with Amber

Welcome to day 12 of Amber’s 30 days of yoga support.

It is an honor and a blessing to join you today on this blessed Easter Sunday.  From all of us at Surya Daya we wish you a Happy Easter, and wish for you peace, happiness, and renewed hope for what lays on the other side of our present day circumstances.  You may not be watching this on Easter Sunday, but please know whatever day you do decide to open this link, I hope you know how grateful I am that you have chosen to share this little window of time with me.

Today we will be exploring a gentle practice to help bring you back to your center.  We’ll be taking some time with an alternate nostril breath sequence.  During our day our nostrils will shift their dominance periodically throughout a 24  hour period.  Sometimes this rhythm, which we call the ultradian rhythm, becomes quite out of balance usually due to increased stress in our lives.  By doing this particular practice we support our bodies to come back to a state of balance. From this grounded place of being in the world, we are able to more easefully live with the flow of life, rather than resisting what is.

To view the practice click here

“When you accept yourself exactly as you are, you shift from living for tomorrow to appreciating today.” – Kris Carr

My love is with you,

Till tomorrow



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.