Mondays with Mary

Daily Kundalini Yoga- Week of Sept. 28th

The first principle of Buddhist psychology is to see the inner beauty of all human beings.

Jack Kornfield, author of The Wise Heart, tells of a story from Northern Thailand about an enormous clay Buddha, revered for over 500 years. The Buddha was not the most beautiful buddha, but it survived wars, storms, invading armies and successive governments. At one point cracks began to appear and during a heat spell the cracks grew.

A curious monk shone a light through the cracks to reveal one of the largest and most luminous gold Buddhas ever created in Southeast Asia. Monks believe that the clay had covered the Buddha to protect it. Similarly, we often cover our essential goodness, our Buddha nature. 

The story is a reminder that we all have a golden Buddha within, waiting to be discovered, waiting to shine.

Pranayam: To dwell in the neutral mind and wash away stress

Sit in a comfortable, meditative posture. Close the eyes and concentrate on your breath. Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.

To end: Inhale and suspend the breath. Exhale while rolling the shoulders 3 times. Relax.

Postures: (1-2 mins.)

  • Standing Forward Bends– Bring hands to prayer pose at the heart and take a few deep breaths.  Then inhale and stretch arms overhead, palms stay together, adding a slight backbend if available. Exhale bending forward from the hips towards the ground. Try to keep the legs straight to stretch the life nerve.


  • Standing Side Bends– Legs are fairly close together. Bend to one side stretching the opposite arm over the head. Alternate smoothly from side to side, inhaling as you stretch, exhaling as you come up. Keep the chest square, do not let the torso bend forward or backward.


  • Torso Rolls– Hands on hips, circling the torso in both directions. Circles can be smaller at the outset, increasing in size as the spine warms up.


  • Windmills- Feet fairly wide apart, arms outstretched at shoulder level with palms down. Inhale at centre, exhale and reach left hand towards right foot, inhale back up to centre, exhale as you change sides. Excellent for elimination, digestion.


  • Standing Squats- Legs are shoulder width apart. Arms are straight out front parallel to each other with palms facing down. Inhale fully, exhale and squat down into crow pose with arms remaining out front. Inhale and return to standing. Continue.


  • Standing Spinal Twist– feet wide apart, arms outstretched. Inhale and twist to the left, right arm bends and the palm taps against the sternum. Exhale and twist right, right arm pulls back to open heart, left palm taps against the sternum. Keep the breath powerful!


  • Seated neck rolls– come into easy pose. Begin slow, conscious neck rolls in each direction.


  • Meditate on the breath. Hands on knees in guyan mudra. Begin to chant aloud or silently “ Peace Begins With Me”.  To end: Inhale deeply, tighten every muscle in the body, Exhale cannon breath through the mouth. Repeat 3x.

Come onto the back and melt into shavasana.

Thought for the week:

“Yesterday I was clever, so I wanted to change the world.

Today I am wise, so I am changing myself.”



Love to all,


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