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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?
It is…
Somatic practice
Embodied movement
Bioenergetic exercise to realize potential for happiness, gratitude, inner peace, self-worth, joy
Qigong
Yoga bodywork
Kundalini
Meditation
Breath-work
Housemusic
Dance
Flamenco
Duende/spirit
Mindfulness
Peace
Self care
For EveryBody
Connection
Community
Creativity
Personal interpretation
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!
Saudade Sentimentos It’s Just The Wind Tango Improvisado Tomorrow Today Everything Remains The Sky Below Past Perfect Either/Or Fade To Black Puerto Oscura
4 Part Cycle: 1. In and out with the nose. 2. In and out with the mouth (with a gentle rounded mouth). 3. In with the nose; Out with the mouth. 4. In with the mouth; Out with the nose. 5. Start at segment #1. Repeat. Relax into a rhythm. Mentally use the mantra Sa Ta Na Ma to keep all breath segments equal length. Concentrate on the mantra. If you lose track, start at segment #1 again. Relax.
“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.
Go with the flow. Allow the currents of your thoughts ebb and flow with your breath. Feel your love flow. Fill every nook and cranny of your being with your inhale and then on the exhale, relax into your inner peace. You can go back again and again to that place inside you that showers you with love, your inner “love shack”. That place inside you that is safe and peaceful. That space inside from which your whole life flows sweetly.
The more you are able to relax into a state of inner calmness and stillness, the more you can project outwardly: peace, love, and happiness.
Mudra: Hands are resting on knees or lap. Thumbs and index fingers touch.
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open looking at tip of nose or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you vocalize.
Mantra (included all 4 lines as one repetition):
Sat Narayan, Wahe Guru (Sut Na-Rye-Yan, Waaa-Hey Garooo) Meaning: Support & Wisdom
Hari Narayan Sat Nam (Ha-Ree Na-Rye-Yan, Sut-uh naaamm) Meaning: Creativity & Genuineness
Sat Narayan Wahe Guru
Hari Narayan Sat Nam
Directions:
Vocalize along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it! You will find yourself singing it all through the day.
When the meditation has finished, powerfully and deeply inhale while raising arms above your head, and hold for 10-15 seconds. Powerfully and deeply exhale. Repeat inhale-hold-exhale once more with raised arms. Then lower your arms to your lap/knees and sit quietly. Feel the vibrations of the mantra in you and around you.
Meditate 1-11 minutes.
May you be bolstered by the vibration of this meditation and granted its strength always!
A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.
Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.
I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)
Accessible yoga: poses and practices for every body by Jivana Heyman
Adaptive yoga moves any body by Mindy Eisenberg
Autumn winter spring summer by Sandra Sabatini, Silvia Mori
Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you by Kristin McGee Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
K.I.S.S. guide to yoga by Shakta Kaur Khalsa
Lilias! yoga gets better with age by Lilias Folan
Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT
Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT
Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT
Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
Yoga for women by Shakta Kaur Khalsa
Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa
Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall
Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call
The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.
This is Kundalini yoga done my way. This is the set or kriya called the 4 U’s. They are for you! Through stillness, your Prana or life force is invigorated.
The full set would be 11 minutes for each pose with an 11 minute Savasana. In this video, each pose is 5 minutes, hence a 5 min total relaxation at the end.
The 4 U’s
The 4 U’s: Pose Adaptations
Here is the video for you to follow. Please enjoy this amazing set. Once in your position, do not move. Let the energy circulate itself.
How does one start to meditate? I started meditating about 5 years ago. I wanted to start before that but just never sat down on my own and meditated. When I started, I had little knowledge of “how-to” meditate. I thought you needed to sit absolutely still, in total silence and think of nothing. Yeah….you can guess how well that went.
But overtime, it seemed to take hook. I was never sure if I was meditating correctly and often felt I was not doing it right or well, but I stuck at it and it stuck to me. First, I found that I needed to meditate in the morning, because if I waited until later in the day, it did not get done. So every morning, after I made breakfast for my son, I would sit on the other sofa and meditate…listening to him munch his bagel and gulp his milk. I felt like a pro! Look at me sitting here, not moving, blocking out the sounds around me….but I still felt like I was not doing it right and it was not “affecting” or “effecting” me correctly. But I stuck to it. And it stuck to me. It was oddly satisfying and if I did not do it, I felt like I was missing something that I wanted. My brain wanted it. My body wanted it. My soul wanted it.
Enter Kundalini. In Kundalini, everything is organized and makes sense. The exercises have aim and purpose and are felt physically, mentally and energetically. There are physical movements or stillness encased by specific breathing patterns, chants and mudras. This allows for the seeing, the hearing and the sensing of of what’s happening within minutes of starting a practice. The truth is in the doing. Here form really follow function. Kundlini fits all bodies, all sizes, all adaptations without getting lost in the “what my body should look like” thoughts.
Also, Kundlini is a gold mine when it comes to varied meditations. Kundalini offers metal, physical and emotional distractions that ope the gateway for meditation that is wholly enjoyable and accessible.
Kirtan Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. If you can do only one meditation, this is it. It will readjust and align you to bring balance into your body, mind and spirit and thus your life. It is your teacher. It is your best friend.
The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.
Directions:
Sit with a straight spine. Bring your mental focus to the brow point/3rd eye point.
Chant SA TA NA MA.
While chanting alternately press the thumb with the four fingers. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.
SA press the thumb and the pointer or Jupiter finger together with pressure. TA press the thumb and the middle or Saturn finger together. NA press the thumb and the ring or Sun finger together. MA press the thumb and the pinky or Mercury finger together.
The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.
The Saturn/Middle finger gives us patience, wisdom and purity.
The Sun/Ring finger gives us vitality and aliveness.
The Mercury/Pinky finger aids clear communication.
Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.
While doing the meditation, you may experience pictures of the past come up like on a movie screen in your mind. Let them dance in front of your eyes and release them with the mantra. This is part of the cleansing of the subconscious mind. If emotions come up, you can also incorporate them in the chanting, i.e. if you feel anger then chant out the anger. Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the cleansing process.
2 min in-head (can add tongue movements) with hand movements
1 min whisper
1 min out-loud.
This meditation can be done for 6-31 minutes. Just keep all the segments equal length (the silent section is repeated twice). It can really be done for as little as 3 minutes (30 sec, 30 sec, 1 min, 30 sec, 30 sec)
31 minute version:
5 min out loud
5 min whisper
10 min in-head (tongue moving) with hand movement
5 min whisper
5 min out-loud
[1 min listen inside, hear the mantra, experience it. No hand movements.]
Evening Meditation
Sa Ta Na Ma Variation
3-30 minutes
Rest hands in lap. Fingers interlaced with the pads of the thumbs pressing into each other
Rest eyes gently looking at tip of nose; eyes may close.
Sniff in 4-counts, mentally saying Sa-Ta-Na-Ma.
Hold breath while mentally repeating the mantra 4 times.
Breath out through the nose in two strokes while mentally chanting Wahe/Guru.(Wahe/Wow! + Guru/Inner teacher = Cheers to my inner super hero!)
To end: Breath in for the count of 4. Hold breath for the count of 7. Breathe out through a circle mouth, making a whooshing sound, for the count of 8. Repeat 4-8x.
3 minutes: Affects your circulation, blood chemistry and stability of the blood. The increased blood circulations begins, distributing enhanced neuroendocrine secretions throughout the body.
7 minutes: Brain patterns start to shift from the static of beta waves, to calmer alpha waves and ultimately to deep relaxing delta waves. Simultaneously, the magnetic force surrounding the body increases in strength.
11 minutes: The pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy.
22 minutes: Anxiety producing thoughts in the subconscious begin to clear. Your three minds (negative, positive, and neutral) start to work together so your mental integration changes. 22 is the infinite number of longing and gives mastery of the mental realm.
31 minutes: Affects your whole mind and your aura. Endocrinological balance is achieved, as is balance of the chakra’s of the ethereal body. This balance persists throughout the day, and is reflected by changes in moods and behavior.
11 days: 11 is the number of Infinity in the material world and conqueror of the physical realm. So it’s like the first step to break loose from the entanglement of the mind.
40 days:Helps to break negative habits that block you from the expansion possible through the Kriya or mantra, if done 40 days straight in a row
90 days:When you practice the Kriya or mantra for 90 days straight it will establish a new habit in your conscious and subconscious mind. It will change you in a very deep way.
120 days: When you commit to practice the Kriya or mantra for 120 days without skipping a day it will confirm the new habit of consciousness. The positive benefits of the Kriya get integrated permanently into your psyche.
1000 days: This will allow you to master the new habit of consciousness that the Kriya or mantra has promised. No matter what the challenge, you can call on this new habit to serve you.
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.
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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)
Play List:
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.
