Monday With Mary

Daily Kundalini Yoga- Week of February 22nd

Karma Brown, in her latest book, The 4% Fix, talks about how we all have the same 24 hours in our day and that we all have the choice of how we use our time. She asks a big question- if you could take one hour a day ( 4% of your day) and devote it to something you’ve always wanted more time for, what would it be? Could you begin to set time aside on a daily basis to explore your passion?

She also suggests that in every day we try to incorporate 4 categories:

  • Health/Wellness (maybe some yoga? A walk?)
  • Creativity (endless choices)
  • Family /Friend time
  • Productivity (cleaning a closet, baking, learning something new)

How does your day stack up?

Pranayam: 4 part Breath of Joy- (3 inhales/ sniffs through nose and 1 strong exhale through the mouth)

Come to standing. 

Inhale (sniff)and reach arms up to the sky. Inhale (sniff) again and brings arms out to the sides.

Inhale (sniff) a third time and reach arms back to the sky. Exhale with loud sigh through the mouth and sweep arms down towards the ground, knees bent to allow the spine to relax. Keep going.

Imagine you are conducting your own orchestra- feel joy!

Warm ups:
  • Airplane Forward Bends- inhale, raise arms overhead, lift ribcage and add a slight backbend if available. Exhale as you bend forward from the hips allowing the arms to swing back behind you, palms facing ceiling. Continue with powerful breathing and let yourself fly!
  • Standing hula hoops to Torso Circles- begin making small circles with the torso, as if holding up a hula hoop. Reverse. Then bring hands on hips and make bigger circles in both directions.
  • Windmills- feet fairly wide apart, arms outstretched at shoulder height, palms down. Inhale at centre, exhale and reach left hand towards right foot. Inhale back up to centre, exhale as you change sides. Keep going.
  • Standing Squats- legs are shoulder width apart. Arms straight out front parallel with palms facing down. Inhale fully, exhale and squat down into crow pose with arms remaining out front. Exhale and return to standing.  Work at your own pace.
  • Seated neck rolls- come into easy pose. Begin slow, conscious neck rolls in both directions.
Postures: To get your energy going and strengthen the heart and immune system

( work up to 2 minutes per posture)

  • Knee Raises in place- begin walking with knees high or running in place and punch fists out alternately. Use a powerful breath with each punch.  To end: Inhale, exhale and stand perfectly still and feel the energy moving through the body. Feel centred at the navel.


  • Cross crawls- Remain standing. Raise bent left leg towards chest, right arm straight up to the sky. Alternate arms and legs. Coordinate with a powerful breath. Imagine you are a tin soldier marching. To end: inhale deeply and balance on left foot, right arm up. Exhale down and change sides.


  • Frogs–   bring heels together and point toes outward. Squat down with buttocks close to heels, arms between knees, fingers on floor in front. Inhale and straighten the legs, bringing head towards knees, exhale and return down to original position. Start with 10 and work up to 26.


  • Leg stretch– legs are extended out front, feet are flexed. Inhale and reach for the sky, exhale and reach down towards the toes. Hold and breathe long and deep.


  • Seated spinal twist– in easy pose, hands on shoulders. Inhale and twist left, exhale and twist right. Allow your head to turn looking over each shoulder.


  • Heart meditation- sit in easy pose with a straight spine. Raise arms up to 60 degree angle, fingers together, palms face the ceiling.  Feel the stretch down the arms. Breathe long and deep through the nose.  After a minute or two, release the arms down to the knees and sit quietly, bringing your total awareness to your heart centre. Breathe into your heart.

Come lying on the back, arms by the side palms up, legs comfortably apart, eyes closed.

Take a few deep inhales through the nose,  hold and tighten every muscle, then exhale loudly through the mouth. Repeat 3x or more.

When you return to a seated position, come to stillness and repeat this lovingkindness practice.

May I be at peace, May my heart remain open,

May I awaken to the light of my own true nature,

May I be healed, May I be a source of healing for all beings.

Sat Nam.

Love to all,



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