Always Be Dancing

The Art of Movement for Every/body & Mindful Book Reviews By Eve


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Eve Costarelli’s Online Offerings: Groove and Flow Yoga and Dance Breaks (all ages; all abilities) May-June 2020

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)*

For Kids:

After-school Groove & Flow Yoga (on hold until September)

Groove & Flow Yoga for Tots+ https://commonstreet.zoom.us/s/717933065 Thurs. 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/953634210 Mon. 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/781560765 Thurs. 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 YouTube channel. 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!)


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International Woman’s Day Event, Wayland MA

                                       International Women’s Day is 2 Weeks Away! 

                                                 Eve Costarelli, Always Be Dancing
Striking the #EachForEqual Pose!

Have you ever heard of a “Yoga Snack”? Well, if you’re interested in finding out more, join us March 8th for our International Women’s Day Event where our friend Eve will be leading her Yoga Snack!

Eve is passionate about bringing dance to all-bodies. She facilitates mindful movement experiences that increase positive vibrations and is on a mission to open people’s hearts and minds and will use all means necessary.

Learn more about Eve and Always Be Dancing by clicking here

International Women’s Day (IWD) is March 8th!

Sunday, March 8th, 3:30 pm, W Gallery, 57 Andrew Ave, Wayland, MA

One of the best things about International Women’s Day, besides the fact that it’s a special day for women all around the globe, is that YOU can celebrate in wherever you are! You can celebrate BIG or SMALL! The key is to gather with a friend, or two or a hundred (!) and talk about the issues facing women and girls in YOUR community!

An equal world is an enabled world.

Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can actively choose to challenge stereotypes, fight bias, broaden perceptions, improve situations and celebrate women’s achievements.

Collectively, each one of us can help create a gender equal world.

Let’s all be #EachforEqual.

***

Tickets for our 3rd Annual International Women’s Day are going fast and they are available in advance only.

If you want to join us and haven’t already reserved a spot or purchased your ticket, please send me an email so that I can include you! Also, please feel free to forward this email to others who you think would like to join us for the event.

All proceeds from ticket sales benefit the following MA-based nonprofits – RIA HouseNeighbor Brigade & Dignity Matters.

Thanks for your support! I look forward to celebrating with you on March 8th!

– Drita, MAPA Translations

Learn More About International Women’s Day


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Meditation: Getting Started

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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. 

     Two Meditations to Start Your Journey:

                            Kirtan Kriya/ Sa Ta Na Ma Meditation

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.

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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.

** Sa Ta Na Ma Meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory.

                                          Morning Meditation

6 minutes version:

  • 1 min out-loud
  • 1 min whisper
  • 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.

                                          Practice Timing:

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.

                                            Amount of days: 

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.


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Chair Yoga to Balance The Injured Body

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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)

  1. 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.
  1. Spinal Flex (2-3 min)
  2. Suffi Grind/Coffee Grinder, both directions (2-2 min)Processed with VSCO with g3 preset
  3. Side Twists/Washing Machine (2 min)
  4. Shoulder Shrugs (2 min)
  5. Lazy Neck Rolls, both directions (1-1 min or 2-2 min)Processed with VSCO with g3 preset
  6. Alternate Leg Stretches (2 min)
  7. Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
    Processed with VSCO with g3 preset
  8. Downward Facing Dog (2 min)
  9. Bridge (2 min) or 12-26 times
  10. Ego Eradicator w/ BoF (1-3 min)Processed with VSCO with g3 preset
  11. Healing Meditation/Rest (5 min)

Play List:

  1. Triple Mantra by Bachan Kaur*
  2. Aeo (pts 1 & 2) by Brian Briggs
  3. Circle by Adam F.
  4. Expansions by Lonnie Liston Smith
  5. Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
  6. Life Is Something Special by NYC Peech Boys
  7. Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
  8. 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 Hung is the healing meditation used to generate healing energy for friends, family, ourselves, the planet.

 


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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: 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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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


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Yoga set to Reduce Anxiety

Breathing exercise to Reduce Anxiety: *Breathe in 10sec/Hold 10/Breathe out 10. Continue For 5min. (Can work up to 20/20/20)

*Up Mountain

*Chair (with “pass-the-present” arms)

*Low supported flat back (with “Spirit of Ecstasy” arms)

*Standing child’s pose

*Standing child’s pose (with flat back)

*Standing forward bend

*Lunge (Left foot back)

*Float hands

*Standing split

*Try one hand off, other hand, both hands

*Low lunge

*Plank

*Low plank

*3/4 Cobra (feel the hood)

*Extended child’s pose

*Down Dog

*Up Mountain

*Lightning Bolt

*(missing) Standing flat back

*Standing forward bend

*Lunge (Right foot back)

*Float hands

*Standing split

*Try one hand off, other hand, both hands

*Low lunge

*Plank

*Side plank

*Side plank (in tree)

*Side plank

*Side plank (in tree)

*Down Dog

Kriya for a Healthy Bowel System:

*Windmills: Exhale bend; inhale up.

*Right hand to left foot, continue 1min.

*Left hand to right foot, continue 1min.

*Left/Right alternate, pause at each foot 5sec., continue 3min.

*Left/Right alternate, pause at each foot 25sec., continue 2min.

*Left/Right, each foot hold for 2min.

*Corpse pose 2-3min.

*Side Bends. Inhale bend; exhale up. 1min.

*Twist. Inhale twist; exhale center. 1min.

Meditation for Emotional Balance:

**Drink a glass of water, for kidneys.

*Easy pose

*Arms crosses; Hands in armpits (palms face in)

*Raise shoulders (not crunch); keep neck in line

*Close eyes

*Slow-Deep-Breathing 3-11min.


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Always Be Dancing: 40+ Day Kundalini Kriya and Meditation Series

My day starts with an 11-minute Sa Ray Sa Sa meditation.

This version is to be practiced on the Full Moon, but I was so inspired by this meditation for Saturday’s full moon (5/4/2019) that I am continuing with it, for at least 40 days.

This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure. *Yeah, I need this!

Mantra:

Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang

Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang

Mudra and Movement:

Image-1

  1. Start with hands flat together in Prayer Pose at the Navel Point. Breathe in.
  2. Sa Re Sa Sa, ascend the palms up the center front of the torso passing all the chakras, about 4·6 inches in front of the body

*Passing by Heart Center, begin to open the hand mudra to resemble a lotus flower; fully open by the time the hands reach the level of the Brow Point. (The open lotus has the base of the palms together, the little finger tips touch and the thumb tips touch. The rest of the fingers are spread open to express an open lotus flower.)

*The full path up coordinates with: Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang

4. Har Re Har Har turn the fingers to point down, with the back of the hands touching

*It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again.

*The full path down coordinates with: Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang

Time: 11 – 31 minutes.

Here is Nirinjan Kaur’s FANTASTICAL version!

 

             Meditation for Prosperity II (Har Har)

                                          Posture: Sit in Easy Pose, with a light chin lock 

                                  Eyes: Focus at the tip of the nose, eyes are 9/10th closed.

Mudra: Elbows are by the sides, forearms are at a 45° angle, with the fingers at the level of the throat. The exercise begins with the palms facing down.

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.

Yogi Bhajan said that the thumbs crossing in this way (right under left) is the key to the meditation.

Mantra: Har

Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”).

Time: Continue for 3-11 minutes. To end, sit quietly and reflect on the vibration of the mantra. 

Set for the Nervous System and Glandular Balance*

This kriya is for reducing stress and fortifying the mind and body to effectively respond to change in a healthy way.

*I am doing all the exercises in this kriya for 3 minutes each. It is a very powerful kriya and after doing the full sequence on day-one, I decided to break it down so my body and mind are more prepared and can sustain this for a 40 or more day challenge. Please remember to breathe and rest between each section. I find that to end, I breathe in through my nose, with closed eyes, I roll my eyes up to look at third eye, and hold my breath for 10-15 seconds. I also make sure to have a gentle neck lock and root lock**.  I like to notice the colors that appear before my “eyes”-noting their relation to the chakras. I then continue to breathe normally and rest for another 2-3 breaths before I continue on. 

**I describe the sensation of the neck lock as a subtle lifting-up behind the ears to create a long back of the neck and of the root lock as a gentle pulling-up on the muscles of the “seat” as if to try and lift yourself off the floor.

  1. Sit in Easy Pose with the arms extended straight out to the sides parallel to the ground. The palms are facing up. Begin to move only your Saturn finger (the middle finger) up and down rapidly. Using a powerful breath, inhale as you raise the finger and exhale as you lower it. Continue rhythmically, coordinating this movement with the breath for 7 minutes. This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.
  2. Remain is Easy Pose. Stretch the arms out in front parallel to the ground. Place the left hand over the right interlacing the fingers with the palms facing down. Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the movement with a powerful breath for 5 minutes. This exercise makes the body very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area.
  3. Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground. Make fists of the hands with the thumbs tucked inside touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down. Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes. This exercise works to balance the parathyroid gland and stimulates weight loss.
  4. Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers and place the hands in the lap.

Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body. Exhale and lower the knees and arms down to the original position. Continue rhythmically coordinating the movement with powerful breathing for 8 minutes. This exercise balances the prana and apana, and sets the navel point.