Midweek Morsel: The Sunshine Song

The Long Time Sun Blessing Song

All Kundalini Yoga as taught by Yogi Bhajan classes use the Sunshine Song to close each class. It can be sung or recited, as a positive affirmation, bringing blessings to all. At the end of class the song is repeated twice, and on the second round, repeat the last line 3 times and add the long Sat Nam.

May the Long Time Sun Shine Upon You

All Love Surround You

And the Pure Light Within You

Guide Your Way On.

Sat Nam

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Week 1: Kundalini Meditation to Start/End the Day

Benefits: This practice stimulates the main subtle energy channels in the body that correspond to particular activities. We focus on the right nostril, Pingala Nadi, to increase energy in preparation for the day ahead. At night time the focus is on the left nostril, Ida Nadi, to stimulate the parasympathetic (rest & relax) nervous system in preparation for a good night’s sleep.

Posture: Sit in a comfortable position that allows the spine to be straight and tall. You may sit cross-legged on the floor or seated on the heels. If you are not comfortable on the floor, sit in a straight back chair without leaning back and feet flat on the floor.

Instructions: Grasp the right thumb with the left hand and rest this mudra in your lap. Eyes should be slightly open about 10%, softly gazing towards the floor in front of you. For Beginning the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the right nostril. For Ending the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the left nostril. Once you are comfortable with concentrating on the right/left nostril begin chanting long Ong, concentrating on feeling the vibration in the sinus area concentrating on the right (Beginning the Day)/left side (Ending the Day).

Duration: Begin with 7 minutes as shown in the video. Once you feel comfortable extend the duration to 11 minutes. If you are uncomfortable with 7 minutes, start with 3 minutes then increase to 7 minutes.

Reminder: Do not push through any breathing exercise that feels uncomfortable. If you ever feel anxious or a shortness of breath, return to your normal breathing and move through the exercise or conclude the exercise if necessary.

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FREE! Kundalini Meditation 4-Week Series

Discover the Magick of Mantra, Mudra and Meditation

Welcome to your FREE 4-Part Kundalini Meditation Online Series!  Join me as I share with you time-saving and simple yet effective Kundalini Meditations as taught by Yogi Bhajan.  Kundalini Yoga is known as the Yoga of Awareness and is designed for all levels.  It is my hope that these simple time-saving techniques are so easy for you to use that you start to incorporate them seamlessly into your everyday routine.  The 4-week series includes the following variety of meditations along with detailed instructions, benefits, modifications and variations of each session:

Week 1:  Meditation to Begin/End the Day

Week 2:  Kirtan Kriya

Week 3: Meditation for Prosperity II

Week 3:  Meditation to Promote the Parasympathetic Nervous System


Meditation Morsel on Tuning In

Meditation Morsel on Meditation Guidelines


Be sure to signup on the top right side of the page to Receive My Blog by Email, and you can get started RIGHT NOW – just CLICK HERE and scroll down the the Lesson for Week 1!  Check back every few days for Midweek Morsels and Weekly Meditations.

It is my hope that you will set aside just a few minutes of your day to experience these transformative tools leading you to a more mindful, centered and blissful way of being.

Blessings and Sat Nam,


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Deepen Your Practice with a Partner

My first venture into partner yoga was during my very first teacher training.  My teacher wanted it to be a challenge, so my 5’11” frame was in a duet with a lovely 5’2″ yogini.  It was quite the experience!  Picture this – someone I could lift off the floor with one arm partnered with someone whose legs wouldn’t lift off the floor in ‘flying walnut’.  Some of the best partner classes I’ve taught were when friends would attend together, open and ready to try something new – friends, partners, spouses, mother-daughter, father-child, patient-caregiver… I’ve seen it all, and even though the postures may not be ‘textbook’, the connections made are priceless.   Sometimes the best part is ‘falling’ out of the poses together.

David and I have been teaching this class for many years, and we always enjoy witnessing bonds growing stronger, and effective communication happening, along with those ‘experimentalists’ always coming up with something new!  My favorite teaching couple is Melissa & Jon-Erik Lido – they are not only the epitome of true yogis, but they both have such vibrant, adventurous spirits, they are a great team to learn from.  To see the difference in their stature would never lead you to believe that Melissa can certainly hold her own, and Jon-Erik as well!

The Lidos have been students and teachers of the Garden for many years, and I have known them both for even more.  They supported each other wholeheartedly as they dedicated themselves further into the yogic lifestyle by  moving through multiple teacher trainings at the Garden, and have also studied through the lineage of Dharma Mittra.  We are so fortunate to have them in our midst, and if you’re around on Sundays, come hang out with these two gems in the evenings for Beginner and Yin Yoga classes.

Working with a partner adds such a deeper level and dimension to even the ‘simplest’ of poses – think back-to-back triangles and revolved angles, side-by-side standing tree pose, yummy back-to-back stretches and twists.  Effective communication helps to maintain balance and safety, and breathing together only increases the effectiveness of tuning in with each other.  The art of moving together, providing space for each other, and chuckling when things go awry are all part of this profound practice.

P.S.  Ladies, if you’ve been trying to drag your guys to yoga class, this is a great opportunity.  Many men have been introduced to ‘yoga’ through the partner yoga route – and we promise to leave him feeling like he got a ‘workout’, making him feel strong (not just a fru-fru stretching exercise)… and making him ‘feel it’ the next day, too 😀

Join Melissa and Jon-Erik for Valentine’s Day Partner Yoga at the Garden from 1:00-2:30pm and experience Contact – the Yoga of Relationship.

MINOLTA DIGITAL CAMERABrittney and I ‘falling’ out of a partner pose – the BEST partner pal EVER!

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Overcoming Obstacles in Asana

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