Mondays with Mary

Daily Kundalini Yoga- Week of March 29, 2020

Sat Nam Yogis/Yoginis!

Some food for thought as you move through your day.

The ancient Stoics lived according to four habits which ring true for today’s situation.

  1. Accept only what is true.
  2. Work for the common good.
  3. Match our needs and wants with what is in our control.
  4. Embrace what nature has in store for us.

With love to you all, Mary

Challenge for the week ahead:  Try 10 Frogs daily, (more if possible).

Morning Wake up Series: To Energize You Each Day!

Pranayam: To Open Your Heart

Sit in easy pose, interlace fingers behind head at neck, elbows back.

Close eyes, inhale deeply and hold, exhale forcefully through nose. 3x

Begin Breath of Fire for 1 minute. Inhale and hold. Relax and feel the energy surging through your body.

Warm ups:

  • Sufi grind (lower spine rotations in a crossed leg position or with legs extended) circling in one direction and half way through change directions.
  • Slow neck circles, again both directions


  • Stretch Pose-on back. Lift upper body and one or both legs. Arms lifted and palms face each other. Breath of Fire.  Work up to 1 min.
  • Tuck Pose- Bring nose towards knees (with knees bent into chest) and tuck in tight. Breath of Fire. Then relax and gently turn neck side to side to release.  1 min.
  • Windmill– Stand with legs apart, arms extended out at shoulder height, palms down. Inhale, exhale and bend bringing hand towards opposite foot, come up to centre and lengthen spine, bend hand towards other foot, keep alternating directions. 
  • Standing Forward Bends– 1 to 2 minutes.
  • Side Bends- Stand straight, feet apart, bring one arm in arc curved over body, other arm moves down side of body. Change sides. 
  • Moving Cobra ( or Sphinx pose) to Child pose– Inhale up to Cobra or Sphinx, Exhale and push back into child- continue moving between the two postures. Try for 10 reps.
  • On Back– Bring knees to chest and make little circles. Place hands under buttocks to support lower back if req’d. Then begin Push-Pull motion- like a Piston -one leg in, one leg out. Head on mat.  1-2 minutes.
  • Rock and Roll on the spine to circulate the energy in your body.

Savasana:  Get comfortable- relax completely- integrate- heal.

Closing: Repeat the Long Time Sun silently or out loud, followed by one long Sat Nam 

This practice is brought to you from Mary Biggs, if you have any questions please don’t hesitate to send us an email.

Sat Nam means truth is my identity, a powerful affirmation to close your practice.

Photo by Jackson David on

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