Always Be Dancing

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


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Mindful Book Reviews By Eve: Presley The Pug Relaxation Activity Book: A Therapeutic Story With Creative Activities to help Children Aged 5-10 to Regulate Their Emotions and to Find Calm by Dr. Karen Treisman; giveaway

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Dr Karen Treisman is the prolific author and creator of this wonderful therapeutic story designed to help start conversations with children about coping with big feelings and how to find inner peace and a sense of overall calmness. This therapeutic story about the universal commonness of having feelings and expressing emotions is full of kid friendly examples. At the heart, this story explains, through the eyes of an adorable pug name Presley, that although each person’s experiences are unique that every person has these experiences which makes the journey to finding peace within the turmoil all the more accessible.

This story on one level should be read by caring adults, as it clearly presents a picture of a young child struggling to come in control and it is also a perfect book to be read aloud. It is sweet and interesting and offers many fun and easily reachable activities to help kids cope with their emotions and find calm, especially the idea of a ‘mind retreat’ – an imaginary safe space where he can relax. Even an imaginary place can offer comfort and security a personal space to relax in and find ones calm. The sweet drawings by Sarah Peacock enhance the story and I can see many kids wanting to snuggle up with Presley for comfort!

With the assistance of the creative activities and photocopiable worksheets, children to explore the ideas raised in the story. Growing up takes practice and that is good, because by practicing something, we get better at it. Getting better at something leads to happier feelings and a stronger sense of self-worth.  The book also presents practical tools for parents, teachers, caregivers and other professional who support children aged 5-10.

This book will come in very handy with my in-school yoga and mindfulness program. as having applied practices to bolster learning is extremely useful  and fits in very well with the classroom environment.

I have a copy of this wonderful book to giveaway. Please comment on this post and share on twitter. Be sure to tag @dr_treisman @JKPBooks @alwaysbedancing. Winner will be selected on September 30th. 

Thank you to Jessica Kingsley Publishing 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 #activitybook #therapeutic #worksheets #practicaladvice #parents #caregivers #professionals #supportingchildren #alwaysbedancing #evecostarelli #story #communication #calm #relaxation #imagination #angermanagement #iameve #pug


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Mindful Book Reviews By Eve: Give Me Back My Bones! by Kim Norman

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Really fun, quirky rhyming book with a solid description of anatomy of the skeleton, that is perfect for the budding scientist. It brings new words and a deeper understanding of the skeletal body in a fun, non-scary way. The book is very clever and step-by-step reconstructs a pirate skeleton all the while imparting scientific knowledge and answering questions like “what is inside me?” and “what do these body parts do?” This is a great first book of anatomy for teachers scientists, doctors, yoga teachers and is fully accessible to very young children with its endearing, friendly, humerus (ha ha) skeleton and beautifully detailed underwater scenes. This is a great book for the Halloween book shelf and to celebrate “Talk Like A Pirate Day.” I love the big bold colorful illustrations by Bob Kolar and there’s a wonderful skeleton poster inside the jacket. This book is a winner from front to back!

I highly recommend it and cannot wait to share it with my littlest yoga students as we bend stretch, and strengthen our skeletons!

Thank you to Candlewick Press for sending me this book. All opinions expressed are my own.

For more information about me, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #fiction #anatomy #skeleton #halloween #pirate #silly #STEAM #STEM #juvenileliterature #ocean #undersea #treasurechest #alwaysbedancing #evecostarelli #iameve


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Mindful Book Reviews By Eve: Halloween Picture Books from Candlewick Press

Where’s The Witch? Ingela P. Arrhenius

This is a very sweet, fun baby’s first activity book. It’s a guessing game with fun textural flaps and great introductory words about everyone’s favorite holiday…Halloween. The illustrations are adorable and are created with a bright, pleasing color palette. The “surprise” mirror at the end is crystal clear and the viewer’s image is well reflected-which I think is VERY important. Cuteness abounds!

Pick A Pumpkin by Patricia Toht; Ill. Jarvis

Really fun, quirky rhymes carry the reader from pumpkin patch to Jack O’ Lantern. Pick A Pumpkin offers the true nitty-gritty of the whole pumpkin carving process alongside a loving ode to the beauty and wonderfulness of family fall-time traditions. The adorable wide eyed children are presented in a gorgeous varied fall inspired palette and I love the multi-layering effects. A great book to read aloud as the rhyming just rolls of your tongue and

I highly recommend it and cannot wait to share it with my granddaughter!

Hide and Seek by Katie May Green

This book’s old world appeal is so charming and sets the mood perfectly for this fun and not too scary romp into the night for a game of hide and seek. The lavender-eyed beauties slip out of their picture frames one night and out into the garden for a night of fun and giggle inducing shenanigans. Each page offers the reader a chance to look for the twins and I love the onomatopoeia of the rain storm that sends them all scurrying back inside. The illustrations are beautifully detailed and with simple dark scratchy lines create a pleasant nighttime feel to this wonderful addition too the Halloween book tradition.

I highly recommend it and cannot wait to share it with my granddaughter!

Thank you to Candlewick Press for sending me these books. All opinions expressed are my own.

For more information about Accessible Yoga & Flamenco, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #mindfulness #alwaysbedancing #evecostarelli #fiction #iameve #theaccidentalkundalini #peacemoji #influencer #halloween #holiday #tradition #pumpkin #whitch #ghost #jackolantern #Readaloud #diversity #juvenileliterature #candlewickpress #nosycrow #books #bookreview


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Today’s Kriya: The Woman’s Set for Beauty, Radiance and Grace

Practice the Woman’s Set to feel empowered, strong and confident. If you want to feel like Superwoman, try The Woman’s Set one morning… even better, practice it daily over the course of a week (or 40 days even!) and see for yourself. This set keep will keep us young, vital and radiant and builds courage and grace.

Kundalini Kriya’s are little prescriptions for the mind, body and soul. Each one is unique and offers such a wide variety of movement, breath and meditation that they are wholly accessible to everybody. I am enamored, to say the least. I feel that the combination of movement, breath and meditation are  acupressure from the inside out. With this yoga you can heal yourself.

I love my background in Hatha yoga and cannot thank my dearest teacher Barbara Benagh for instilling in me the love of bodily focus and alignment, but the general flow yoga classes just bore me to tears. It’s like everyone is on repeat. Same old every single time with just a different “affirmation” being preached at me with the same old poses which are never taught. I am so happy to have stumbled onto Kundalini since it has given me an avenue to be different. I am not a Sikh nor a certified Kundalini teacher, but I get it and I can give it. I can give it in my way, with house music in the back ground, by adding dance and by offering people the chance to let go of what they think yoga is and experience something new-something different.

Thank you deeply to the birthday boy (August 26th), Yogi Bhajan for sharing the beautiful art of Kundalini with the world!

I am an Aquarian teacher.

¡Olé Namaste!

~Remember to always be dancing!

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  1. Rock Pose. Sit on heels or in chair, palms on thighs or hands relaxed in lap, spine straight. Relax meditatively in this position. 1-3 minutes.
  2.  Life Nerve Stretch. Extend both legs straight out in front. Grab the big toe(s) in finger-lock. Inhale, lengthen the spine. Exhale, bend forward bringing chest to thighs, and nose to knees. Avoid leading with the head. Long deep Breathing. 1-3 minutes.
  3. Camel Pose. Long, deep breathing. 1-3 minutes. This exercise adjusts the reproductive organs. D8DDA2E4-9BC6-47B9-882E-E00E66B8B97F
  4. Shoulder Stand. Long, deep breathing. 1-3 minutes. This exercise releases pressure on all of the organs and stimulates the thyroid gland.653A7B07-419B-4682-AB04-877838064A08
  5. Archer Pose. Start with right foot forward so that the feet are 2-3 feet apart. The right toes face forward while the left foot comes to a 45 degree angle, with the heel back and the toes forward. The left leg stays straight and strong as the right knee bends until the thigh is almost parallel to the ground (do not let the knee go beyond the toes); tuck the tailbone. Curl the fingers of both hands onto the palms, thumbs pulled back. As if pulling back a bow and arrow, lift the right arm up, extended forward parallel to the ground, over the right knee. The left arm, bent at the elbow, pulls back until the fist is at the left shoulder. Pull Neck Lock. chin in, chest out. Feel this stretch across the chest. Eyes stare beyond the thumb to Infinity. Practice for 1-5 minutes on each side. *Please note: In the standing picture, with my left foot forward, I note my right arm should be higher up. In the seated pose, you should push forward a bit towards the extended knee, which is not evident in the photos.ED6CA45E-DFB2-4400-ACC6-56230A3E5419
  6. Child’s Pose. Palms face up by feet. Totally relax. 1-3 minutes.
  7. Bow Pose. Long Deep Breathing. In chair (or on floor) you can try the one handed version. Stretch up with the extended arm to increase the stretch. 1-3 minutes. 1A3E2B94-A387-4D38-95E1-1AFC2CFAEBC6
  8. Locust Pose. Still on the stomach, feet together, with the chin on the ground, place the fists under the hips where the hips and thighs join. Raise the legs up, and the back of the thighs to keep the legs together. Long Deep Breathing. 1-3 minutes. *I am not sure this is the best chair representation for this pose, but it did allow for a light-opening stretch for the back of the leg.CBF79227-6A23-4FC6-B38F-AAD8401DDA2F
  9. Cow Pose. Do not scrunch the neck. Open the heart and raise the chin as far as you can without collapsing the neck. Hold with long, deep breathing. 1-3 minutes.
  10. Cat Pose. Press chin into chest; arch up like an angry cat. Hold with long, deep breathing. 1-3 minutes.IMG_2476
  11. Stretch Pose. Lie on the back with the feet together, toes pointed. Flatten the lower back. Place hands palms down over the thighs, pointing toward the toes. Lift the head up, apply Neck Lock and look at the toes. Lift the feet up 6 inches and begin Breath of Fire for 1-3 minutes. In chair, raise one or two legs off the floor, out straight. If doing one leg at a time (on floor  or in chair) switch at 1/2 way mark)
  12.  Corpse Pose. Relax on the back or in chair, palms facing up. 3-10 minutes.


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Today’s Kriya: Balance Is The Basis Of Health

Today’s class blends the balancing effect of Alternate Nostril Breathing with the Kriya for Polarity Balance. These two will help to bring balance to the energy channel that runs down the center of your body, the channel to allow the prana, your life force, to flow freely & energetically throughout the body.

Two main components of prana are the prana and apana vayus, or winds. Prana vayu is located in the head by the third eye and its energy pervades the chest area (like an inhale). Its flow is up and out. Apana Vayu is located by the pelvic floor and its energy pervades the lower abdomen. Its flow is down and out (like an exhale).The main channel is the Shushumna Nadi-the central energy channel that is flanked by, on the left, the Ida, female moon energy that starts at the root and ends n the left nostril and on the right, by the Pingala, masculine, sun energy that ends in the right nostril. These two nadis, criss-cross the shushumna nadi, resembling a cadusa, intersecting at each chakra.

Alternate Nostril Breathing Exercise (click here to follow along as I do the breathing exercise.)

Breathing long and deep through the right nostril will give energy.

Breathing long and deep through the left nostril bring calmness.

Breathing long and deeply through alternate nostrils simultaneously  soothes, calms and energizes the whole nervous system which will revitalize you.

1 min. each

  1. Breathe only with the left nostril.
  2. Breathe only with the right nostril.
  3. Breathe in with the left and out with the right.
  4. Breathe in with the right and out with the left.
  5. Close the right nostril, inhale deeply through the left nostril. At the end of the inhale, close the left nostril and exhale through the right. Now alternate sides, back and forth.

To End: Inhale deeply, hold the breath a few seconds, lower the hand, and exhale.

Seated Warm-Up: Hip Circles; Spinal Flex; Twist; Lazy Neck Rolls; Butterfly; Boat…

Kriya for Polarity Balance 

Here is a video of me performing the exercises.

  1. Tilted Balance: Extend through the core. Balance is the basis for health. 2 min. each side.
  2. Demi-Squats: Inhale up; Exhale down. This exercise will put pressure on
    the hips, spine and the muscles along the back. 5 min.
  3. March w/ Robot Arms: move the arms back and forth with a precise and controlled
    movement. The left arm should move forward as the right knee comes up. Continue alternating sides. For the final minute, increase the pace, moving powerfully.
    5 min.Chair Yoga Kundalini Kriya for Polarity Balance
  4. Wide Legged Hip Circles: Allow the entire body to move and rotate. 3 min. 
  5. Heel March: Dance on your toes. Hips move. 3 min.Chair Yoga Kundalini Kriya for Polarity Balance
  6. Yoga Jumping Jacks: Rhythmic 3 min. IMG_4622
  7. Dancing Pointer Dog: Try to kick butt. The left arm should move forward as the right foot kicks back. Continue alternating sides. 3 min. IMG_4623
  8. Dancing Pointer Dog  w/ Partner: Face a partner. Do same exercise but grasp hands and lift legs together on alternate sides as legs go back. 1-1/2 min. 

  9. Partner Squats: Spread legs. Hold hands facing each other. Squat in demi-knee bends, then come up. Inhale up, exhale down. 1-3 min.
  10. Straight Line w/ Arms-Over-Shoulder Group Standing Meditation: Close eyes. Stand still. 1-5 min (play Electric Boogie). Feel the group electricity. IMG_4270
  11. Seated Cross Heart Mediation: Sit in an easy meditative pose. Fold and hold the hands at heart center. (Listen to Guru Ram Das Lullaby by Bachan Kaur. Sing along in head)
  12. Rest w/ Chakra Meditation: Lie down and rest. Meditatively sleep.

Playlist:

  1. Ong Namo by Eeday
  2. Breathe-Prana Apana by Ananda Yogiji f. Jaya Lakshmi
  3. My Friend Is A Seahorse (James Priestley & Dan Berkson’s Bariz e Syntho Remix) by Kissogram
  4. Ease My Mind (DJ Premier Mix) by Arrested Development
  5. Om Zone Pt. 1 by Stephen Halpern
  6. Circles by Adam F
  7. Adi Shakti-Bhakti Mantra by Ajeet Kaur
  8. Om Namaha Shiva by Sheila Chandra
  9. Ek Ong Kar by Tina Malia
  10. In White Rooms (Neo Mix) by Booka Shade
  11. Wahe Guru by Jai-Jagdeesh
  12. Electric Boogie by Marcia Griffith
  13. Ek Ong Kar by Simrit Kar
  14. Guru Ram Das Lullaby by Bachan Kaur
  15. Humme Hum by Mirabai Ceiba
  16. Eterno Sol by Balwant Kaur & Gurinder Singh

 


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Today’s Kriya: Intuitive Awareness

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I am always trying to open paths to a richer experience. When I teach yoga, I choose a contemplation and from there build the class. This week, I was inspired by something my yoga teacher talked about and I kept mulling over it for myself. Intuitive awareness. To be intuitively aware; Allowing your intuition to blossom and grow like a flower because you are aware of it and its power. IMG_4074

When I meditate, I see colors. I see a crunching blackness and then it gets eaten away by the vivid colors of the rainbow-like a geode kaleidoscope. Sometimes its deep and dark purple/indigo/blue; others times bright yellow and one time even pink and green-like watermelon tourmaline. I feel calm and floating when I see these colors. I am in awe and entranced yet at peace.  Another student mentioned after class that she too saw colors. Her pattern is different than mine but I could totally relate. I am so inspired by her discovery that I am planning a chakra balancing class for next week and I will be interested to hear her experience with it. I see these color-visions as relating to the chakras. Each chakra is a whirling energy center along the spine and head. Each one a lotus flower that blooms and grows in each of these energy centers. Every chakra is related to a gland or glands. The ultimate goal to balance the chakras would have a profound effect on over-all health and well-being-total happiness, health and wholesomeness.

 

Breathing Sequence (1-3 min each) :

 

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  1. Left nostril breathing only.
  2. Right nostril breathing only.
  3. Breath in left and out right only.
  4. Breathe in right and out left only.
  5. Alternate nostril breathing (In left & out right; In right & out left…)
  6. Breath of fire.                                                                                                                              *at end of each section, breathe in and hold for 10-30 seconds, pull up root lock; try to beam out the third eye the whole time/eyes at 3/4 

Wake-Up The Body (Modified Morning Sadhana) (1-3 minutes each)

  1. Cow/Cat
  2. Knee-to-NoseB590112C-E39C-4923-AAB3-4732C54FE0C4
  3. Hug Side-to-Side
  4. Cactus-Arm Twist
  5. Spinal Flex 5FB62A7F-ED3B-411E-9376-04CE99D33898
  6. Life Nerve Stretch
  7. Butter Fly-Flaps & Hold
  8. Pelvic TiltsDE3CE6B7-E46F-4E3B-81CD-D49481B5304A
  9. Pistons (Hold at end)
  10. Rest
  11. Rock and RollD309111A-F1A2-4131-9EBC-D0E166D59338
  12. Cobra (Hold & Side Glances)
  13. Child’s Pose

Here is the sequence in a chair:

(link to Youtube chair yoga version of the sequence)

This slideshow requires JavaScript.

Meditative Movement Series To Fully Relax The Body. (3-5 minutes each, except #4)

  1. Stand and dance gracefully. Arms are completely relaxed. Close eyes. Consciously release all the tension from each body part. Scan and release. Begin to sway gently. Dance gracefully with freeing, easy movements, using every body part
  2. Stop. Stand still and straight. Begin to gently touch every part of your body. Feel sensitive with the palms of hands.
  3. Lean forward and hang completely relaxed. Use a block or a chair to rest on if the floor is too far away. Gently bend your knees so your hips can be completely relaxed. Breathe normally.
  4. Stand carefully. Hang back slowly with arms hanging loosely by sides. Feel like you are resting on Little Bo Peeps crook. Back up along the pole and then upper back gracefully following the crook. (1 minute only)

Cross Heart Kriya With A Partner: This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.

  1. Sit back-to-back with a partner. Spine straight and together.
  2. All all grudges to release as you breathe easily.
  3. Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.
  4. Eye Focus: Look down to the tip of your nose.
  5. Mantra: Sa – Infinity Ta – Life Na – Death, Transformation Ma – Birth
  6. Process: Chant “Sa Ta Na Ma” and press the corresponding fingers to your thumb on each syllable. Chant out- loud (2 min.); chant in a loud whisper (2 min.) chant in head and continue hand movements (4 min.); chant in a loud whisper (2 min.); Chant out- loud (2 min.).  Hear the chant with your third ear which is in the same location as your third eye, right in the middle of the brow.
    Sa – Press thumb and index finger (brings knowledge)
    Ta – Press thumb and middle finger (brings wisdom and patience)
    Na – Press thumb and ring finger (brings vitality)
    Ma – Press thumb and pinkie finger (brings enhanced communication)
  7. To Finish: Inhale and suspend breath, roll eyes up to look out third eye and become completely still.
  8. Relax in resting pose.

 

 

Playlist:

  1. On Namo Guru Tune-In by Shakta Kaur Khalsa
  2. Breathe-Prana-Apana by Ananda Yogiji f. Jaya Lakshmi
  3. Circles by Adam F
  4. Ek Ong Kar by Simrit Kaur
  5. Move Your Body by Marshall Jefferson
  6. Bah Samba (Yoruna Soul Vocal Mix) by Tired Little One
  7. Toast by Koffee
  8. Om Tar Tuttare (Red Fulka Remix) by Deva Premal & Miten
  9. Salala by Angelique Kidjo f. Peter Gabriel
  10. Ek Ong Kar Sat Nam Siri Wahe Guru by (unknown)
  11.  Short Kirtan Kriya by Nirinjan Kaur
  12. Long Time Sun by Paramjeet Singh & Kaur