Monday with Mary

Daily Kundalini Yoga- week of Nov. 16th

Our theme for the next two weeks is staying in the joy!

Gurmukh tells us that during this time we cannot afford the luxury of a negative thought. Being fearful or anxious helps no one. Instead, consider adding joy to people’s lives. This could be the greatest gift you have to offer.

Every day, try to do something for someone- even the smallest gesture can have a huge impact on a loved one, a neighbour or even a stranger passing on the street. Spread joy!

Pranayam: Breath of Ten: to support a disease free state, to trigger the command centre to wake up your immune system.

This is my go-to pranayama at this time of year. Try to work up to 3 mins a day. Can be done up to 11 mins.

Sit in easy pose, straight spine. Elbows are bent and hands in a clapping position- your hands will move in and out as if clapping, but they do not touch.

Concentrate on the energy  building between the palms.

The Practice:  Inhale in 5 strokes through the nose- with each stroke hands move inward (or forward) as if to clap, elbows remain glued to the ribs. Keep this strong!

Exhale in 5 strokes through the mouth- start moving the arms and hands back (or outward).

Do not break the rhythm of the breath and movement.

To end:  Inhale deeply, press your hands against your face and hold. Exhale.

Inhale deeply, press your hands strongly against your heart centre and hold. Exhale

Inhale deeply and press your hands strongly against your navel centre and hold. Exhale and relax fully. Feel the energy circulating within.


Warm ups:  To warm up the spine, try Sufi grind, spinal twist, neck rolls and some cat-cow. (Or, refer back to earlier Mondays with Mary and tailor your warm ups to your needs today). Make this practice your own.

Seven Wave Sat Nam Kriya/Meditation
  • Spinal Flex variations- affects every internal organ and keeps our spine and our minds flexible. Try to do each part for 1-2 minutes.

Part 1: Regular spinal flex

Sitting in a comfortable crossed leg position (or a position that supports your body best) Place hands on shins. Inhale and tilt pelvis forward, exhale and lower chest and gently tilt the pelvis back. Keep chin level to the ground.

Part 2: Stay in easy pose or come into Rock pose sitting on heels (or a comfortable seat that supports you).

Press the tongue to the top of the mouth, making contact with the hard palate, balancing the pituitary and connecting to the 3rd eye.

Inhale deeply, hold the breath and flex as many times as possible (while holding the breath.)

Stop- exhale as though through the top of your head.

Start again and continue for 1-2 minutes. This version will open up the entire spine to your life force!

Part 3:

Return to regular spinal flex, but straighten the arms as you flex. This helps to isolate the heart chakra when the elbows are locked. The movement will be smaller and will be higher up the spine. Extend the heart forward as you flex.

Part 4:

Bring hands into the lap and sit. Inhale as deeply as possible, hold as long as possible. Exhale. Repeat 2 more times. Then sit quietly without moving and sense your energy.


Seven Wave Sat Nam Meditation

Mudra: Place the palms flat together at the center of the chest in Prayer Pose, with thumbs touching the center of the sternum.

Breath and Mantra:

Inhale deeply, concentrating on the breath. With the exhale, chant the mantra in the law of seven (the law of the tides).

Chant  Sat  (sounds like Sa-a-a-a-a-a–t) in six waves, and  Naam on the seventh.

On each wave, thread or spiral the sound in circles up through the chakras beginning at the base of the spine at the First Chakra.

On Naam, let the energy and sound radiate from the Seventh Chakra at the top of the head through the aura, into Infinity.

As the sound penetrates each chakra, try to visualize the energy circling up the body from the base of the spine to the crown.

Eyes: Focus at the Brow Point.

To end: Inhale deeply, raise your arms above your head and stretch up. Hold the breath and exhale. Repeat 2 more times. Sit quietly, hands in lap and meditate on the energy moving through your being.


Take a few moments to relax fully on your back. Allow your body and mind the time to integrate the work you have done. This is when the magic happens.

Sat Nam to each of you,

With love and gratitude,


If you have any questions or comments about Mary’s teachings, please send us an email and we can connect you with Mary directly.

Photo by Jess Bailey on


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