Always Be Dancing

Yoga and Flamenco for Every/body & Mindful Book Reviews By Eve


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The Accidental Kundalini: Courage and Balance

July 15, 2019

Warm-up to Find Your Courage

  1. Punch/March IMG_3309
  2. Ego Eradicator
  3. Cat/CowIMG_3316
  4. Boat
  5. Forward Fold
  6. Reverse Plank
  7. Push-Up
  8. Alternate Leg LiftsIMG_3314
  9. Seated MeditationIMG_3315

Kriya to Balance The Mind In The Group Energy

Sit in a close-knit circle; everyone should choose a partner. If you have groups of 4, Patty Cake (if not enough people, switch to Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma in partners)

  1. Gratitude Hands w/ Clockwise Hip-to-Head Circles (see above)
  2. Hold Hands in Silence (whole group holds hands; no one is left alone)
  3. Cactus Arms & Spirit Fingers w/Counterclockwise Circles (see above)
  4. Dance: Punjabi Style; Freely: Add Clapping
  5. Patty Cake (would like to try it with Rockin’ Robin)
  6. Surrender
  7. Rest

Playlist:

  1. Ong Namo by Shakta Kaur Khalsa
  2. Ek Ong Kar by Tina Malia
  3. Brazilian Rhyme (Fearless Mix) by Mondo Grosso
  4. Hey Hey by Muete
  5. Naive Melody (Young Edits Sophistaicated Melody Version) by The Talking Heads
  6. Chattr Chakkr Vartee by Nirinjan Kaur
  7. Hallelujah by Jai-Jageesh
  8. Heartbeat by Taana Gardner
  9. Shake The Mind by C Cat Trance
  10. Adidas To Addis by Cut Chemist
  11. Har by Snatam Kaur
  12. Har by Tera Naam
  13. Rockin’ Robin by Michael Jackson
  14. Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma
  15. Fantasia Inca by Various Artists
  16. Fantasia Inca by A. Caste
  17. Long Time Sun by Paramjeet Singh & Kaur


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The Accidental Kundalini: Release Elementary Stress and Build Strength and Stability

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Yoga on the Downtown Common, Framingham

Saturday July 13th, 2019

This weeks Kundalini Fusion class is based on two kriya’s. The first for Releasing Elementary Stress and the second for Strength and StabilityIMG_2987. I had one lesson planned out but was so inspired by my own class last night that I did some adjusting and I am even more satisfied with the flow now. In general, for maximum benefit, kriya’s should be done in full,  but this is not a Kundlini yoga class-just one inspired by it. I also know that benefit will be reaped even in this fusion form. What can I say…I like to color outside the lines. I want to do something that no one else is doing which will be the authentic representation of the energy inside my soul that inspires me to dance. #AlwaysBeDancing

Elementary stress causes imbalances by creating blockages inside the body. They act like a dam blocking the flow of prana/life force energy through the body-therefore causing illnesses to arise physically, emotionally, and energetically. We need to open the flood gates to release this stress.

Sometimes we have to create friction (and even look at our own inner friction) to initiate change. By channeling energy into our third chakra, the seat of our willpower, we can become stronger and more stable and will be able to initiate, carry through and absorb positive change in our bodies and out lives.

July is an exceptionally fiery and creative month. Use friction to your advantage to channel energy for good within you and let go of destructive, negative habits. Use this “hot” energy/friction as a positive tool to proactively move forward in your life.

Playlist:

  1. Ong Namo by Shakta Kaur Khalsa
  2. Ek Ong Kar by Tina Malia
  3. Initiation by DJ Taz Tashid & Ingmarlo
  4. Boy With A Coin by Iron & Wine
  5. Brazilian Rhyme (Fearless Mix) by Mondo Grosso
  6. Hey Hey by Muete
  7. Dinner At Sugarbush by Brent Lewis
  8. Expansion by Lonnie Liston Smith
  9. Rock Creek Park by The Blackbyrds
  10. Chattr Chakkr Vartee by Nirinjan Kaur
  11. If At First You Don’t Succeed by Aaliyah
  12. Ease My Mind (DJ Premier Remix) by Arrested Development
  13. Me Myself &I by De LA Soul
  14. Ram Ram Haree Ram Ram Ram Haree Haree meditation by Snatam Kaur
  15. Long Time Sun by Paramjeet Singh & Kaur
  16. Rockin’ Robin by Michael Jackson

 

Sequence: Once started, the class will flow in it’s natural form. Not all parts of the sequence may be practiced.

  1. Seated Warm-up
  2. Slap n’ Clap in 5’s
  3. Rib Slap
  4. No-No Hands
  5. Drum the Ground 
  6. Seated Dance
  7. Chattr Chakkr meditation. Rhythmically sit straight. Hypnotically go to sleep.
  8. Eagle
  9. Treadmill
  10. Stretch Pose
  11. Cross Crawl
  12. Ram Ram Haree Ram Ram Ram Haree Haree meditation. Egyptian mudra
  13. Rest/Savasana
  14. (Possible: Group clapping game, if time permits)

 


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Mindful Book Reviews By Eve: Mateo Finds His Wow A Story Of Wonder And Gratitude by Gabi Garcia

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Mateo Finds His Wow A Story Of Wonder And Gratitude by Gabi Garcia (Illustrations by Charity Russell; Skinned Knee Pub.) 

Gabi Garcia has done it again! Mateo Finds His Wow is a beautifully worded and illustrated story about a child in a funk who, through simple mindful attention, discovers the “wow-ness” of life in the moment. Ms. Garcia’s books fill an important niche in children’s mindfulness books as her books are so well crafted and sincere that they fit the needs of both adult’s and children’s connection to the stories.

This book packs a ton of wow! Be prepared to be positively changed by this wonderful book of awareness, curiosity and the amazement of the little things in life. The book is accompanied by bright wall charts that are helpful reminders of how to find the ¡WOW! in life.

A special note about the lovely and beautifully detailed illustrations by Charity Russell. They match the story perfectly and I really love the eye catching and fun fonts. 3 Cheers!

Thank you to the author for sending me this book. All opinions expressed are my own.

For more information about me, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #mindfulness #alwaysbedancing #evecostarelli #fiction #iameve #theaccidentalkundalini #peacemoji #gratitude #wow #influencer

 


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Today’s Kriya: Feeling 10 Feet Tall and Bullet Proof

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July is a hot month! You can choose to channel its fiery intensity into positive thoughts, ideas and bursts of creative energy. Let go of irritability, damaging aggression and bursts of negative emotions. Use the friction to spark positive change!

The playlist:

  1. Om Namo Guru Tune-In by Shakta Kaur Khalsa
  2. Cosmic Cycles by Bachan Kaur
  3. Circles by Adam F
  4. Mondo Grosso (Fearless Mix) by Artist Unknown
  5. Bah Samba (Yoruba Soul Vocal Mix) by Tired Little One
  6. Words (Yoruba Soul Mix) by AbysSoul, Sio, Osunlade
  7. Rose Maria by Chambao
  8. Tangos De Mi Novia by Son De La Frontera
  9. Ek Ong Kar Sat Nam by Snatam Kaur
  10. Har Hare Hari Wahe Guru by
  11. Long Time Sun by Paramjeet Singh & Kaur

Continuing this week on the theme of activating the 3rd Chakra, the seat of your willpower, by activating the abdominal muscles while at the same time striving to completely relax the abdominal muscles, to help them release inherent patterns of restriction and stress. A free and balanced third chakra/abdomen will lead to better digestion and elimination physically, emotionally, mentally and energetically. Heal & Release!

Joy on the inside and peace on the outside,
Loving on the inside and laughing on the outside,
Kissing on the inside and healing on the outside,
Flowing on the inside and thriving on the outside,
Clearing on the inside and accepting the outside,
Shining on the inside and shining on the outside.

Even though it’s not on the play list for today, I have been thinking a  lot about the mantra Om Narayana Shanti Om as sung Wade Imre Morisette. The words just make such sense. Love yourself. Heal yourself. Shine on! Shine on!. The mantra basically means paying respect, peace and love to the ultimate being.  You do not have to focus on the identity of a god or a particular being or belief. Just reach deep inside yourself, so far in that you are in your bliss body-the ultimate state of oneness and find your caliber, character, consciousness, courage and commitment. (These are the 5 C’s of Yogi Bhajan). I look at them like the map to being authentically you.

Caliber= Quality/ Character= Your essence/ Consciousness= Intelligence/ Courage= Determination/ Commitment= Dedication

The following set is based on the Kundalini Yoga, the Kriya for Navel Center and Elimination. My classes are a fusion of my life as a flamenco dancer and a dedicated yogi. I have always just wanted to dance. From the days I spent watching Soul Train on Saturday mornings while dancing in my living room using the large picture window as my own private studio mirror, go-go dancing at Man Ray, being embraced by the punk rock community, becoming a Bohemian, discovering the spirituality of the house dance family, tap dancing, flamenco…flamenco…flamenco…to yoga…yoga….yoga…the fusion begins.

  1. Leg Pistons (2 min.)
  2. Double Leg Lifts (1 min./30 sec rest; repeat)
  3. Sphinx with butt kicks (2 min.)
  4. Baby (2 min.)
  5. Stretch Pose w/ Breath-of-Fire (1 min.)
  6. Stand: feet together; gracefully pendulum side-to-side (2 min.)
  7. Stand: Twist; L arm out; palm front; R hand to chest. (2 min.)
  8. Dance (15 min.)
  9. Alternate leg lifts (2 min.) Didn’t fit into the class.
  10. Seated “U” B-o-F (2 min.)
  11. Easy pose. Arms overhead; palm-to-palm; close eyes; meditate on 3rd eye. Ek Ong Kar Sat Nam Siree Wahe Guru (2-3 min.)
  12. Rest deeply (3-5 min.)
  13. Group Meditation: Har Haray Haree Wahe Guru (5+ min.) This truly was the best part of class. I cannot thank the participants enough for their willingness to try something new!


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Mindful Cookie Eating Exercise: English and Spanish Instructions/Ejercicio Consciente de Comer Galletas: Instrucciones en Inglés y Español

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Below, I adapted a mindful eating exercise from John Kabat-Zinn to include the art of eating a cookie (home-made with love, of course!) for the students at Framingham High School in the SLIFE program, a program dedicated to supporting students with limited or interrupted formal education. I have spent three years cultivating mindfulness in this classroom which has included things such as chair yoga, Yoga Jenga, coloring and worksheets, group discussions about replenishing much needed personal energy supplies and of the meaning of MWE (Me+We=MWE), passing a spoonful of water around the circle or having a group moving a table with a bowl of water on it without spilling and as many crafty ways that I could come up with to share the concept of mindfulness with them. My heart has exploded repeatedly with the kindness these students have shown me by helping me with my Spanish, heart hands showing up in photos and the real clincher was when a group of them started singing along to Cameron de la Isla’s “Rosa Maria” (please, my heart, be still!). All these ways have really opened the door for them to hear me and ingest some of the mindfulness strategies and techniques I have laid out for them. All these years, the lead teacher, Hannya Lord, opened her door (and her heart) to me. Some years the class was weighted with Spanish and Portuguese speakers, other times it was not so simple but somehow, we all managed to come together and have laughs, learn how to relax, and to pay a little more attention to ourselves, our immediate surroundings and the world around us.

Holding, Seeing, and Touching:

Examine the cookie it as if you were an alien and had never seen such a thing before. What do its features look like? How does it fit in your hand? How do the ridges feel on the pads of your fingers?

Sostener, ver y tocar:

Examíname la galleta como si fueras un extraterrestre y nunca hubieras visto algo así. ¿Cómo se ven sus características? ¿Cómo encaja en tu mano? ¿Cómo se sienten las crestas en las yemas de tus dedos?

Smelling:

Hold the cookie to your nose and smell its aroma. Really get a sense of it. Does the smell arouse your senses? Does your mouth or stomach react?

Olor:

Sostén la galleta en tu nariz y huele su aroma. Realmente tener una idea de ello. ¿El olor despierta tus sentidos? ¿Su boca o estómago reaccionan?

Placing:

Take a small bite of the cookie and place it on your tongue. Just hold it there. Examine the cookie with your mouth, without chewing. How are you reacting? How does this cookie feel?

Colocación:

Toma un pequeño bocado de la galleta y colócala en tu lengua. Sólo mantenlo allí. Examina la galleta con la boca, sin masticar la. ¿Cómo estás reaccionando? ¿Cómo se siente esta galleta?

Tasting:

Take another small bite of the cookie. Notice the adjustments and placements your mouth and tongue take in order to bite this cookie. When you bite, notice the texture. Note the flavors as they release. Pause after a few chews and experience the flavor and texture in your mouth. Continue chewing and noticing. Does the taste change?


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Mindful Book Reviews By Eve: Roots And Wings: A handbook for parents and educators to promote positive change based on the principles of mindfulness by Alex Koster M.Ed.

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This is a wonderfully helpful book that is passionately written from deep in the soul of the author. Alex Koster openly shares her knowledge on how a mindful approach to life can bring about positive family, community and societal change in this increasingly digital, impersonal, self-absorbed age. The simple but effective strategies and techniques she offers give parents and educators the mindfulness tools they will need to “put their air masks on first” and then be able to help their children become confident, happy, compassionate adults.

The main message I took away from this book is that by living a more aware, kind and joyful life, life itself will be more enjoyable. Therefore, I will be a more loving and lovable person who is then confident, happy, and compassionate enough to help my children and for those who I care for. Sounds like a win-win to me!

I highly recommend this wonderful book. It’s heart centered approach is just what is needed to diffuse the stress of today.

Thank you to the author for sending me this book. All opinions expressed are my own.

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Kundalini Woman’s Set

Quiet meditation in rock pose 3min

Life Nerve Stretch L-D-B; L/R 3min

Camel var./ Camel pose 3min

Shoulder Stand L-D-B 3min

Archer L/R 5min

Baby 3min

Bow L-D-B 3min

Locust 3min

Cow L-D-B 3min

Cat L-D-B 3min

Stretch B-O-F 3min

Corpse 8-10min

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#flamenco #yoga #kundalini #dance #speedyyogini #inclusive #alwaysbedancing #alwaysbedancingflamenco #olenamaste #evecostarelli #natickma #smallbusiness #kundalinifusion #peacemoji #iameve #innerpeas #todayskriya