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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
My brother just had surgery because he broke his ankle. The injury is still very fresh so I created a yoga set that he can do sitting on the floor with his legs straight out (pillow under the knees to soften, when needed). He can gradually change these to seated in a chair but for now the weight and shape of the cast and the recentness of the accident, it is best to keep him on an even, low level. He will be most grounded in this position.
I suggest setting a timer for each section and keeping the sections evenly timed. Try 1-5 minutes each to start.
Yoga 11/11/2020
Start with Deep Belly Breathing:
* Sit comfortably, upright but not rigid or lay down. *Close your eyes or keep them softly focused on one object. Having an actual spot for eyes to focus on is very important as it gives a home base for the eyes when the mind wanders. You can use the tip of your nose, a spot on the wall or through closed eyes, the third eye point. *Place your hands on your lower belly, on your legs or in your lap. *Create your own quiet, still space inside. I call this your Inner Love-Shack. *Inhale through your nose. Keep your mouth closed. Your belly should fill round on the inhale. Your body will feel like it is a balloon being filled up. *Notice the pause at the end of your inhale. *Slowly let the air out through your nose. You want the exhale to be long and gentle. Your belly will soften. If a mouth exhale is done, keep the lips slightly pursed and allow the air to seep out slowly as if you are trying to ripple a flame of a candle. *Notice the pause at the end of the exhale. *Repeat 3-5x or as long as you like. If your mind wanders, just pull it back to the breath and the sensation of your hands. *When finished, sit quietly for a few moments and enjoy the stay in your Inner Love-Shack, inside and out.
Cow/Cat: Legs out, back not against a wall/bedside, hands on knees. Close eyes and beam out through the third eye point and add in the chant “sat” Nam” or whatever resonates with you to keep a high positive vibration happening in your head and throughout your body.
With chin moving up (cow) & down (cat)
Without chin moving
Breathe in open chest, lift chin, lift puppy tail
Breathe out cat, curl forward (arch back like a halloween cat), drop chin
Breathe in your pelvic bowl spills water out the front
Breathe out the pelvic bowl spills water out the back
Holding Up The Sky With One Hand (Legs out, can be gently backed up to a support) Start with hands on belly and return there on each exhale before you switch sides.
Press down with one hand to keep the floor from coming up.
Press up the sky with the lower palm on the other hand.
Breathe in as you stretch up & open; breathe out as you, bring the energy to your power belly and change sides.
Holding Up the Sky With Two Hands
Start with both hands on lower belly
Breathe in as the hands travel up.
Stretch up over head, with both hands, from the lower palm.
Breathe out, hands return to belly.
Stealth Ninja (Legs out, body slightly pulled away from support, so that hand can snake behind)
Press one hand forward near your shoulder and chin, to ward off an attacker. It has the sensation of being propelled in that direction.
At the same time, look over the opposite shoulder, as if to check behind you.
The other hand is behind the back reaching in in the same direction the head is facing. Your body is moving in one direction and you are looking over the other shoulder while at the same time the back hand is reaching as if to grab a friend’s hand
Hip Circles (legs out, support under knees advised, hands on knees)
Move hips around in a circular motion in one direction, like an old fashioned coffee grinder
Repeat in the other direction.
Backbend
Hands behind on the floor
Lift chest and lean back.
Head can drop behind, but keep chest lifting and open and back strong.
Forward Fold
Fold forward but have knees comfortably bent
The “goal” is belly to thighs; knees bent more will facilitate this
Wanna sleep like a baby? Tonight’s groove and Flow is the kriya for Conquering Sleep, plus foot massages and the perfect bedtime meditation.
Kick the sleep aids and conquer sleep on your own (disclaimer…this is not an easy set)The resulting sleep is blissful!
If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn’t. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.
I Am by Nirinjan Kaur Rock On Hanuman (Omstumental) by MC Yogi Adi Shakti by Benjhamin Hari Har by Jai-Jagdeesh Har Haray Hari Wahe Gurut by Kamari & Manvir Be Still by Beautiful Chorus Sa Ta Na Ma by Jiwanpal Kaur
Playlist for 10-26-2020
Mimi and Aubree
Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the stronger, more focused, more kind we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:
Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and also allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it. Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.
Grandpa and Aubree
You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominant one feels like it is blocked.
It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat Nam while you breathe to help your mind “erase”.
This meditation below has been a life saver for me.
I do this meditation for 5 minutes every night before bed, plus I usually add on at the end, 4-8 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.
Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.
Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts
I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*
Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)
Time: Set a timer for the length of time you want to meditate. Start with a few minutes and work up. I find 5 minutes is a good reset for myself. You can continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.
4-7-8 Breath (you can also try this as a stand alone bedtime meditation):
Breathe in with your nose for the count of 4.
Hold breath for the count of 7
Breathe out through rounded lips, making a gentle whooshing, for the count of 8
Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.
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 in a tux in the snow.
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!)
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
I just finished a 40 day meditation cycle. I always meditate first thing in the morning for 11-15 minutes…
I just finished the cycle of the Chattr Chakkr meditation kriya.
This mantra helps to move from fear of change to boldness and courage. It removes feelings of anxiety, depression and phobias, leaving in its place courage and victory. Just like the snake leaving behind its old skin.
Try this mantra for fear of change:
Chattr chakkr vartee, chattr chakkr bhugatay
Suyumbhav subhang sarab daa sarab jugtay
Dukaalang pranaasee dayaalang saroopay
Sadaa ung sungay abhangang bibhootay
These words bring victory during changing times! Chant along with my favorite version by Nirinjan Kaur or keep it playing in your house! I practiced this every morning for 11 minutes (the length of the recording) and I added this mudra:
Tomorrow, I will start a new 40 day cycle, but I am not sure which meditation I will choose?
Meditation for Developing Your Human Kindness. Also known as Bandhu Dya Kriya, Bandhu means “brother or comrade;” Dya means “kindness;” and Kriya means “action.” Give this kriya a lot of reverence and do it with a lot of love and devotion. Do it very calmly.
Mudra: Rest your elbows alongside your rib cage. Place your hands in front of your chest, palms facing upward, with the two Mercury (pinkie) fingers touching and the outside part of the base of the palms touching. Keep the Sun (ring) fingers and the Jupiter (index) fingers straight and the thumbs pulled back. Touch the tips of the Saturn (middle) fingers so that they form a triangle. The mudra is held before the heart center in a comfortable, prayerful position, but it does not touch the chest.
Posture: Sit in Easy Pose with your spine straight, chin in and chest lifted. Place your hands in the mudra.
Breath & Eye Focus: Inhale through the nose in 8 strokes (break the inhalation into eight equal segments with a slight pause separating each part so that there is a distinct beginning and end to each segment. In other words, you are inhaling in 8 separate “sniffs.” Each stroke is about one “nose length.” You can feel the breath travel the length of the nose from the nostrils to the eyebrows. Each count of a stroke is about one second, so the 8 stroke inhalation takes about 8 seconds). Eyes are open only 1/10th of the way so you are gazing at the mudra. Exhale completely and totally with a whistle through the puckered lips. Continue for 11 minutes.
“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.
Mudra: Hands are in Gyan Mudra (thumbs and index fingers touch, resting on knees or in lap).
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant. Mantra:
Sat Narayan Wahe Guru (True Supporter, Indescribable Wisdom)
Hari Narayan Sat Nam (Creative Sustenance, True Identity)
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.
May you be elevated by this meditation and blessed with its strength always!
Kirtan Kriya/ Sa Ta Na Ma Meditation: A meditation for total balance.
Here is a blog post I wrote about beginner meditations, please check it out.
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.
Check out this article on how this 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. Here is another article about it’s direct benefit for Alzheimer’s Disease.
Posture: Sit with a straight spine.
Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant.
Mantra: Chant SA TA NA MA along with this 11 minute recording by Nirinjan Kaur.
While chanting alternately press the thumb with the four fingers on both hands simultaneously. 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. The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.
TA press the thumb and the middle or Saturn finger together. The Saturn/Middle finger gives us patience, wisdom and purity
NApress the thumb and the ring or Sun finger together. The Sun/Ring finger gives us vitality and aliveness.
MA press the thumb and the pinky or Mercury finger together. 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.
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 balancing process.
11-Minute Variation (The recording does not follow these times exactly-just go with the flow).
Gustavo is shy, he is cautious, he is introverted, wary and shadowy. He is of course, a ghost; not one who likes to scare, but instead one who is painfully shy. With Day of The Dead appeal, this book can be enjoyed everyday! The gorgeous mute-toned hues of the illustrations pair perfectly with this simple tale of feeling invisible. The story is so relatable as we all may experience shyness at some point, but many suffer from this all the time. This book canhelp someone who feels too afraid and it shows a way to be brave by taking baby steps and using positive affirmation which may help to take a giant step. The overlying message is about being true to oneself and also about how having a passion for the arts can give you strength. People need to be accepted for who they are and they might find other friends who feel the same way. I mean, the young monster, Alma (which by the way means soul in Spanish) who Gustavo wants so badly to be friends with stays invisible throughout the whole story.
Soon to be a Halloween favorite!
Nana Says I Will Be Famous One Day by Ann Stott. Illustrated by Andrew Joyner
Some Grandmas are Nanas; Some Grandmas are Grammies. Some Grandmas are Bubbies. I am a Mimi. The one thing that ties us all together is our unconditional love for our grandchildren. We are all gaga for them! I know I am personally a Rootin’ Tootin’ Mimi who loves to play, take walks, and bake cupcakes whenever I have the chance! This book shows the beauty of the so necessary intergenerational friendship between an elderly person and a young child. It shows that age knows no bounds when it comes to love. This book shows that cats and dogs can get along, that it’s ok to be over the top in love and it is also important to be able to be taken care of and to know when someone needs your support. This is just how this relationship should be. Having grandparents in your life is a beautiful gift. Here is a great article about the necessity of grandparents in your child’s life.
Thank you to Candlewick Press for these books. All opinions expressed are my own.
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/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 Uniquely Eve 