Today’s Accessible Yoga Set: It’s All About You

October 2, 2019

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”)

Breath Series 

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

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• U #1 variations

• U #2 variations

U #3 & #4 variations

Today’s Kriya: Intuitive Awareness

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.

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) :

 

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-Nose
3. Hug Side-to-Side
4. Cactus-Arm Twist
5. Spinal Flex 
6. Life Nerve Stretch
7. Butter Fly-Flaps & Hold
8. Pelvic Tilts
9. Pistons (Hold at end)
10. Rest
11. Rock and Roll
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)

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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

 

 

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

Boston Dance Alliance is Inclusion

“Through their new referral service for dancers with disabilities, the Boston Dance Alliance strives to break down barriers to inclusion. I was thrilled to see their action become a reality when I received an interview for and then earned the position to teach a 5-week accessible youth flamenco class at the Cotting School in Lexington. This is a chance of a lifetime, affording me the opportunity to share my love of flamenco with this inclusive community. Thank you BDA for increasing cultural equity and access to dance for diverse communities! 

~Eve Costarelli, owner and founder, Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/body

Boston Dance Alliance is committed to opening doors to dance. Our free referrals for dancers with disabilities and those who want to work with them are only possible because of your generous support. Every donation of $50 or more gets you the benefits of membership!

Donate Here

Share in the success of the organization honored this year as one of the four best small nonprofits in the state by the Massachusetts Nonprofit Network. Thank you so much! Debra Cash, Executive Director Boston Dance Alliance 19 Clarendon Street Boston, MA 02116 www.bostondancealliance.org

P.S. Check if your employer will match your gift! And BDA can now accept gifts of stock.

Flamenco Books for Young Readers and To Read Aloud

• All About Flamenco/Todos Sobre Flamenco by Silvia Oivo

• Aunt Elaine Does The Dance From Spain by Leah Komaiko
• Bird With The Heart Of A Mountain by Barbara Mariconda
• Flamenco Fantasy by Cynthia Ventrola Struven
• Lola’s Fandango by Ann Witte
• Mo Baila Flamenco by Fresia Barrientos Morales 
• ¡Olé! Flamenco by George Ancona
• Perlie and The Flamenco Fairy by Wendy Harmer
• Quiero Bailar Flamenco by Azucena Huidobro
• Spain by Susie Brooks
• Spain: The Culture by Noa Lior
• Thea Stilton and The Spanish Dance Mission by Thea Stilton
• Today I Am A Dancer by Marisa Polansky
• With Love From Spain by Carol Weston
  

  

  

  

  

  

Mindful Book Reviews by Eve: Nutcracker Mice by Kristin Kladstrup; Illustrations by Brett Helquist

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.

 

It’s Great Time for Yoga & Flamenco!

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.

1. ¡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

   b. Solo

    

   

   

   
2. ¡Olé Flamenco! Workshops* & Classes*in addition to or separate from the educational presentationa. with guitarist Antonio Tiriti

   b. Solo

   
3. In-School Yoga & Mindfulness (working with school districts)
   

   

   

   

    

4. 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:

AdamAnt_Eve@hotmail.com or 617-216-1643

All About Eve:

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.

All programs are adaptable, accessible and inclusive www.AlwaysBeDancing.com