Please sign up today forThe Groove & Flow Experience
The Groove & Flow Experience March & April 2021
The Groove and Flow Experience is my special blend of yoga, dance, Qigong, and meditation styles where the participants can explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. This class is balanced with movement, relaxation and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Bio: Eve Costarelli is passionate about bringing the joy of movement to all-bodies. Through her interactive, self-designed mindful movement program, Always Be Dancing: The Art of Movement, Eve uses yoga, dance & social consciousness to create a healthy, diverse, inclusive environment. Eve is the yoga & mindfulness coordinator for the Common Street Spiritual Center and facilitates all-inclusive yoga and dance programs throughout Massachusetts. Eve’s programs are fun, upbeat, and wholly inclusive. Focus is always on abilities not disabilities.
What is The Groove & Flow Experience? What makes it unique? How does it fit in?
Bioenergetic exercise to realize potential for happiness, gratitude, inner peace, self-worth, joy
Imagination, innovation, creativity
Goal? happiness, gratitude, inner peace, self-worth, joy, balance, mindfulness, peace, self care, connection, community, creativity, health
Playlist: Myopia by Moby Circling by Four Tet Swisha by Ratatat Running Up That Hill (Instrumental) by Kate Bush Samba de Orfeo by António Carlos Jobim Dazz by Brick Be Still by Beautiful Chorus My Secret Lover (Diplo Remix) by Private I Was Born This Way (12 Instrumental) by Carol Bean Like Some Dream I Can’t Stop Dreaming (Break Mix) by Daniel Wang Synchronize Ft. Jarvis Cocker by Discodeine I Want To Be Free by Ohio Players
Groove & Flow playlist for 11/9/2020
Ayurvedic Tips for Autumn
Fall is a time of transition. Trees, shrubs, animals and birds are preparing for the winter. They are all gathering the energy, including nutrition, that they will need to survive the winter. Temperatures, although right now quite balmy, are going to drop and the wind is slowly gathering strength, carrying with it the whiff of winter on its breath. Autumn is dry, rough, windy, erratic and cool.
These are all qualities shared by vata dosha (vata-wind/dosha=energy) Vata is one of the three energetic forces of the subtle body, the inner happenings of the life inside your body.. This particular dosha corresponds with the elements of air and ether (space). Thanks to the airy and mobile qualities of vata, it plays an integral part in healthy bodily functions such as digestion, the flow of breath, and communication between the mind and the nervous system. Vata types tend to have creative personalities and are often inquisitive in nature.
Excess vata can cause the body, mind, and emotions to feel scattered like the wind. This type of imbalance can happen to anyone, regardless of their Ayurvedic constitution or body type.
Here are a few simple ayurvedic tips to balance Vata this fall:
1. Enjoy warm cooked foods. Foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down restless Vata. Root vegetables, hearty grains, soups, and stews are recommended. Cooked grains – like oatmeal, tapioca, cream of rice, and cream of wheat – and most nuts and seeds are also beneficial. 2. Use warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper. 3. Enjoy warm beverages such as chai or golden milk. 4. Eat less cold and raw foods. 5. Take extra care of your skin with a warm sesame oil self-massage. 6. Increase stillness in your day to connect with yourself. Vata is aggravated by feelings of fear and insecurity. 7. Get enough sleep, nap when you need. 8. Reduce stress by consciously practicing yoga, meditation, long deep breathing and alternate nostril breathing. 9. The colors we wear can greatly contribute to how you feel. Choose colors from the environment around you. In this cooler season of autumn, warmer richer hues, like autumn’s foliage, are a great choice. Adorn yourself with rich red, warm gold, and burnt orange. 10. Try to stick to a regular routine: go to bed at the same time, meditate daily, mindful movement every morning.
Simple techniques to help you feel grounded, steady, and nourished all season long!
Groove and Flow is a specially blended style of embodied movement where participants explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities. This class is balanced with movement, tranquility and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Get creative! Build connections! Create community!
Playlist for G&F 10-19-2020
Garth Stevenson (All songs are from his album Flying. I highly recommend buying this album. It’s truly magnificent, made even more special if you order a hard copy, as you will receive a beautiful hand made CD envelope. Both of his albums are glorious!)
All of my online group offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount.If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*
My Tween/Teen/Adult and my Tots+ classes will be continuing through June and I encourage you to take advantage of them. After-School Yoga will resume in September.
In addition to group classes, I am offering private sessions. I am a certified therapeutic yoga teacher with over three-decades of teaching experience. I am passionate in my love for yoga and dance and for making movement accessible and possible for all. I love designing personal practices that will enhance your quality of life. I would love for you to enjoy the experience of my yoga. My ideal clients are children, women and families for these private sessions. Please contact me at AdamAnt_Eve@gmail.com for private lesson rates.
Practitioners are welcome on a mat or in a chair. Rock, roll or stroll! .
Wishing you all love, peace and hope! Eve Costarelli
Eve Costarelli’s Online Offerings
All of my online offerings are being offered without a set fee to enable broader participation. I gratefully accept donations of any amount. If you are able to do so, please make a donation, through Venmo, PayPal or check (info included below)*
After-school Groove & Flow Yoga (on hold until September)
Groove & Flow Yoga for Tots+https://commonstreet.zoom.us/s/717933065Thurs. 10:00-10:45AM (EDT)
What: Classes are imaginative, playful and vary from very active to quietly meditative. Children will explore yoga poses and relaxation techniques through stories, games, books and songs which help to develop their confidence, awareness, focus and their interactions with peers within a safe, supportive environment. Fun for all!
For Tweens, Teens & Adults:
Groove & Flow Yoga & Dance Break https://commonstreet.zoom.us/j/953634210Mon. 5:00-6:00PM (EDT) Groove and Flow is a mix of yoga, dance and mindfulness that affords the participants the opportunity to explore and experience the joy of movement and freedom of expression within a supportive, creative environment, regardless of experience and/or abilities.
Groove & Flow Yoga https://commonstreet.zoom.us/s/781560765Thurs. 5:00-6:00PM (EDT)
Breathe, move, meditate then deeply relax. With a blend of styles, this yoga class aims to help you realize your true blissful self. This class designed to strengthen your body, mind, and spirit is balanced with relaxation and meditation. All levels welcomed for this one of a kind experience.
*I am holding space for everyone, with no expectations. I appreciate gratefully the donations of love I receive!*suggested donations $5-$20
**************************************************************************************************************************************************************************************Free fitness videos offered through the Natick Recreation & Parks YouTubechannel. Videos are posted every day Monday-Friday at 11:00AM (EDT) with an active fitness class that is fully accessible and inclusive . Classes are taught at a level for tweens/teens but it available to all to join.
Flamenco Monday taught by Eve Costarelli
Groove & Flow Yoga Wednesday taught by Eve Costarelli
(Fitness classes being offered Monday-Friday, please check them out!)
I am in the process of putting more of my yoga online, so bear with me. My next goal is to add voice-over to my videos so that people can be guided through the sets. Today’s set is, accompanied by my son practicing his sax, so enjoy!
Here is the video of the practice and below are all the various chair adaptations for the set. If you have a specific issue and would like a different adaptation, please comment and I will make poses for you.
In this set, the warm-up is timed to about three breaths per movement. I have done the 4 U’s at 5 min. each, but you can do anywhere between 1-11 min each (just remember all segments must be of equal time.) *Not videoed: 10 min. deep relaxation (Allow your body to fully sleep. “I am in a deep sleep. I do nothing”)
Part 1: Prosperity Meditation (3 min): Pictures 1 & 2
~It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center, and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan
Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.
When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.
Mantra: Har. Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh” or a rolled “rrrr”).
Part 2: I’ve Got It In My Sight/Caliber of Life Meditation. (3 min) Pictures 3-6.
~Removes depression & discouragement
Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.
Curl fingers of right hand into a fist. Extend thumb straight up.
Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips of the two thumbs.
Focus eyes on this “v”. Look as if through a eagle eyes, seeing far away and seeing the “v”.
Inhale deeply 5 sec./ Exhale completely 5 sec./ Suspend breath out for 15 sec. (can increase hold to up to 1 min.)
Part 3: Ego Eradicator with Breath-of-Fire (3 min)
~Ego Eradicator opens the lungs, consolidates the magnetic field, and brings the brain hemispheres to a state of alertness.
Posture: Raise arms up to a 60 degree angle. Keep elbows straight and the shoulders down. Apply Neck Lock. Curl fingertips onto the pads of the palms at the base of the fingers. Thumbs stretched back, pointing towards each other. Feel a rainbow streching over your head thumb tip to thumb tip.
Eyes: Eyes are closed.
Mental Focus: Focus above the head.
Breath: Breath of Fire
Time: Continue for 1 – 3 minutes.
To end: Inhale deeply and bring arms overhead with the thumb tips touching. Open the fingers (like moose antlers), exhale and relax the arms down in a wide arch, feeling the rainbow expand.
Part 4: Peaceful Heart (2 min)
Warm fuzzy happy glow for you
Cross one hand over the other at the heart (try right hand on top and then left the next time; notice). Breathe long and deep. Bring the positive energy into your heart. Share it.
Sun Salutation Variation with Warrior Series
Mountain, Up Mountain, Look Up To Hands, but keep them straight up *First notice your feet. Step hip distance apart. Big toes are slightly turned in towards each other. Knee is tracking the directions set by the line between second & third toes. Sit and stand a few times. Make sure the knee do not fold inwards or splay out; keep them aligned with your toe line.
Utkatasana, Flat Back (1/2 Way Lift), Forward Fold
Lunge, Lunge w/ Arms Up, Low Lunge
Plank var. 1, Plank var. 2
Downward Facing Dog var. 1, Downward Facing Dog var. 2
Cobra, Upward Facing Dog
Wide Legged Forward Bend, Twist var. 1, Twist var. 2, Twist var. 3
Head Stand variations #1 fingers interlaced, pressing firmly on the crown of the head. This contraction helps to build strength in the shoulder complex.
**Headstands are invigorating and revitalizing, resulting in increased positive energy and mental vitality. Headstands also improve circulation and balance.
Crescent Lunge Set-Up, Crescent Lunge **I found in this instance, that trying to turn my back foot out into Warrior 1 caused tweeking in my hips and obliques, so I chose to do Crescent Lunge, a straight back-leg.
Warrior 2, Archer, Dancing Warrior
Kriya/The Four U’s
Originally taught by Yogi Bhajan on July 5, 1984
This is the set of “U.” It invigorates you by adjusting your Pranic Body with your Auric Body in direct contrast with the Ardine. These are called the 4 U’s and they are “for you.” Anytime you do these, you need to do a deep relaxation afterwards.
“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times. Do each posture for 11 minutes for 11 days without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability. Therefore, though the full time for each posture is 11 minutes, practice according to your individual ability.”
-Mukta Kaur, SuperHealth
I was inspired to create a chair yoga sequence with the aim to create healing energy for realignment physically, mentally and emotionally for a friend of mine, who is recovering from a Tibial Plateau Fracture . Not only does a physical injury throw the body out of physical alignment, like the game Topple where every little shift away from center creates the need for the body to readjust itself to be balanced. The left compensates for the right, the right compensates for the left and back and forth it goes. Like in the game, though if too much weight is shifted to one side, it topples over. In the human body, this can lead to other injuries, depression and general deterioration of health.
Yoga’s goal is to balance body, mind and spirit. It uses various modalities to affect the positive effect on the physical body, the emotional state, the state of consciousness and the energetic impression , but not solely through postures that are often unattainable for injured, stiff, elderly and physically disabled persons. I realize one of my gifts, is to help bring movement and balance back to these bodies, inside and out. I feel my yoga creates a safe space for healing, flying, dancing….wholesome goodness to create a pathway for self-healing.
The Sequence (click here for video of the sequence)
5-Minute Breathing (each section 1 min; between each section, release the nostrils and breath deeply several times with both nostrils):
Breathe only with the left nostril (male, calming). Block of the right gently.
Breathe only with the right nostril (female, fiery). Block the left gently.
Breathe in with the left and out with the right, only.
Breathe on with the right and out with the left, only.
Alternate Nostril Breathing: In with the left, out with the right; in with the right, out with the left
If you have trouble inhaling or exhaling, with a finger, gently lift the area on your face, near the cheekbone, on the same side as the nostril. Lifting that area can open the sinus passage and allow for freer breath. You can notice this in the accompanying video of the sequence. Before beginning the next exercise, take a moment to make sure your feet are aligned properly-big toes slightly in so that the outer edge of the foot is parallel with the outer edge of the mat. Feel the triangle beneath the foot between the pads of the big and little toes and the center of the heel. Notice that the knees should follow the same line created between the second and third toes.
Processed with VSCO with c1 preset
Processed with VSCO with c1 preset
Spinal Flex (2-3 min)
Suffi Grind/Coffee Grinder, both directions (2-2 min)
Side Twists/Washing Machine (2 min)
Shoulder Shrugs (2 min)
Lazy Neck Rolls, both directions (1-1 min or 2-2 min)
Alternate Leg Stretches (2 min)
Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
Downward Facing Dog (2 min)
Bridge (2 min) or 12-26 times
Ego Eradicator w/ BoF (1-3 min)
Healing Meditation/Rest (5 min)
Triple Mantra by Bachan Kaur*
Aeo (pts 1 & 2) by Brian Briggs
Circle by Adam F.
Expansions by Lonnie Liston Smith
Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
Life Is Something Special by NYC Peech Boys
Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
Ra Ma Da Sa Sa Say So Hung by Ajjet Kaur**
*Aad Guray Nameh, Jugaad Guray Nameh Sat Guray Nameh, Siri Guroo Dayv-ay Nameh(Surrounds you with a power shield of protection)
Aad Such Jugaad Such Hai Bhee Such Nanak Hosee Bhee Such (Clears away obstacles that block your personal growth)
Aad Such Jugaad Such Hai Bhai Such Nanak Hosee Bhai Such (All obstacle remover)
**Ra Ma Da Sa, Sa Say So Hungis the healing meditation used to generate healing energy for friends, family, ourselves, the planet.
Just in time for the holiday season, comes a soon-to-be classic retelling of the Nutcracker. In this version, the mice live their animated lives right along side the humans at the Marinsky Theater, the historic theatre of opera and ballet in Saint Petersburg, Russia, living in the walls, scavenging for food and dancing ballet. Author Kristin Kladstrup has created an enchanting version of the Nutcracker from the mice’s point of view, bringing the mice to the forefront, and switching around the roles within the story so that mice are the heroes of main characters.
Fun mouse facts are included: Mice do not like peppermint. Mice have fun names such as: Herr Drosselmouse, Esmerelda and Maksim– so much fun to say out loud, as they tickle your tongue and your ear with the sounds of foreign lands. The accompanying drawings by Brett Helquist are wonderfully expressive and reminiscent of other children’s classics such as Charlotte’s Webb and Harriet The Spy.
This is an instant holiday classic and with the included mouse-centric script at the back of the book, will be great for the young balletomane’s collection (I can imagine it being used by budding choreographers.)
Thank you to Candlewick Press for sending me a copy of this delightful book. All opinions expressed are my own.
Dimensional paper are by my mother, Amelia Robin Gloss of the infanta from Pavo and The Princess by Evaline Ness.
Now is a great time to bring one of Eve Costarelli’s varied mindfulness programs to your school, center or special event. Eve Costarelli will seamlessly adapt her programs to fit yours and your students/residents needs.
¡Olé Flamenco! Educational Flamenco Presentation:*September 15 – October 15 is National Hispanic Heritage Month. This dynamic, experiential arts learning program can help bring Hispanic cultures to life for your students. Available all year.a. With guitarist, Antonio Tiriti
¡Olé Flamenco! Workshops* & Classes*in addition to or separate from the educational presentationa. with guitarist Antonio Tiriti
In-School Yoga & Mindfulness(working with school districts)
Accessible Flamenco & Yoga (for populations who need accessibility and adaptability)
Programs are available for grades K-12; college level; corporate events; senior living facilities and private hire. All programs are inclusive and can be adapted as needed for those with special needs including physical disabilities, medical conditions, intellectual difficulties, or emotional problems, including deafness, blindness, dyslexia, learning difficulties, and behavioral problems.
Please contact Eve Costarelli for scheduling and pricing:
For over 20 years, Eve has been an arts educator, teaching flamenco, tap dance, and yoga to children through seniors citizens of all levels and abilities. She practices a therapeutic and body-centric approach to teaching to give her students both physiological and psychological benefits from these art forms.
Eve is the lead teacher for Framingham’s own Open Spirit Centers Nourishing Teachers, Strengthening Classrooms project, bringing mindfulness into both the Framingham Public Schools and Hoops & Homework, an award winning after-school program for the neediest children in Framingham.
Ms. Costarelli is a familiar face on the Boston dance scene, and along with guitarist Antonio Tiriti, brings educational and experiential flamenco performance and workshops all over New England. Eve and Anthony are past members of Young Audiences of Massachusetts and Celebrity Series: Arts for All!
Eve Costarelli is the creator of Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/Body.