Always Be Dancing

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


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Mini Yoga Sequence: Creating Inner Peace

1. Child’s pose make sure your big toes are touching, and your knees are slightly apart, so you stomach can rest on your legs. If you cannot touch your head to the floor, then put a book or a block under your head so you can rest it in something. You can make the book as big or small as needed. You could also put a large pillow  or bolster under your stomach to really relax. If you cannot get into this position due to physical restraints, try sitting on a block or on a chair.
2. Legs up the wall: can be done on the floor with legs together or comfortably separated or you can even put a folded blanket under your hips.
The main thing is to breathe in and out through your nose. Take a breath in slowly though your nose, it does not have to be huge and then try to elongate the breath out. If you have trouble breathing out though your nose at first, you can purse your lips, like you are trying to gently blow out a candle and then let the air slowly escape your mouth.
** The reason we emphasize nostril breathing is that the in-breath particularly reshapes our attention and insight by activating our brain through our senses, such as smell and the action of slow, deep breathing, whether the inhalation or exhalation, is beneficial for our nervous system when we wish to be more still. In fact, mindful breathing emphasizes not only the breathing component, but also the mental component of paying attention and becoming aware of mind, body and breath together.


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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: Intuitive Awareness

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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. IMG_4074

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) :

 

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  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-NoseB590112C-E39C-4923-AAB3-4732C54FE0C4
  3. Hug Side-to-Side
  4. Cactus-Arm Twist
  5. Spinal Flex 5FB62A7F-ED3B-411E-9376-04CE99D33898
  6. Life Nerve Stretch
  7. Butter Fly-Flaps & Hold
  8. Pelvic TiltsDE3CE6B7-E46F-4E3B-81CD-D49481B5304A
  9. Pistons (Hold at end)
  10. Rest
  11. Rock and RollD309111A-F1A2-4131-9EBC-D0E166D59338
  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

 

 


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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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Mindful Book Reviews By Eve: If It Does Not Grow Say No Eatable Activities for Kids by Kerry Alison Wekelo

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This is a fun healthy-eating workbook that pairs beautifully when teaching youth about healthy living and mindful eating. A classroom could incorporate the activities (easily adapted for various age groups) during healthy eating month. March is National Nutrition Month and September is National Breakfast month, but I found that there are a large variety of food related “holidays” every month. I am enamored with helping kids receive the information they need to make healthy choices and this is a great book to make the learning fun and meaningful.

I was really inspired by this book and found a couple of websites that would really fill in the information. I look forward to creating a great class to include in my youth yoga program. It is recommended for preschool and school-aged children but I can adapt all this information through teens. This book is great!

Here is a website dedicated to the book http://www.doesnotgrowsayno.com. It is absolutely chock-full of very useful information!

For even more information, check out eat right. Academy of Nutrition and Dietetics National Nutrition Month® Celebration Toolkit https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month-celebration-toolkit


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Mindful Book Reviews By Eve: Jessica Kingsley Publishing Wrap-Up

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The Go Yogi! Card Set: 50 Everyday Yoga Poses for Calm, Happy, Healthy Kids by Emma Hughes, illustrated by John Smisson

This is a very sweet, simple set of cards that offer a nice diverse range of characters and each card has an easy how-to-do-the-pose on the back.

One thing I really liked about the cards was the inclusion of the Sanskrit name for each pose, along with the made up English name. I really liked this because it extends the diversity of yoga past the new inception of yoga, into the ancient and historical and shares this ancient language and opens up dialogue for the deeper teachings of yoga, not just the poses, which is especially helpful when teaching teens. IMG_2129

Included with the cards is a booklet with some ideas on how to use the cards and jumping off points for more creative adaptation. These are a great addition to my teaching practice and my students really like them. Ms. Hughes and Mr. Smisson have successfully teamed up before in two books the promote mindfulness and yoga for children: Striker, Slow Down and Go Yogi! (book). These cards make a great complement to those books.

Six Healing Sounds: Qi Gong For Children With Lisa & Ted by Lisa Spillane

I love Qi gong! Qi gong is an ancient Chinese art of movement and breath meant to balance the body’s energy (the qi, chi or prana) in order to achieve optimal health and well-being. This book introduces children to the benefits of qi gong by helping them to connect their feelings and bodily sensations to their inner voice. Through varied exercises including connecting to self-love, resonating sounds, visualizations and affirmations, this book helps children purge themselves of negative emotions and ways of thinking and to replace them with more healthy thoughts to create a more vibrant, radiant, self-assured and calm persona.

A special shout out to for the cute, expressive illustrations. They are simple and child- like but are also richly detailed. I loved the creative mixed-media collaging effect of real objects blended with drawings.

This is a great book for infusing children’s lives with mindfulness and positive social- emotional strategies. I highly recommend it!

Yoga Girls Club: Do Yoga, Make Art, Be You by Tiffani Bryant

This is a great book for teens or those teaching teens. It is highly interactive and focuses on listening to your inner voice. There are nice descriptions of postures and plenty of activity pages that include art ideas, writing prompts and body, mind, soul activities to help sort out emotions, feelings and bodily sensations and to promote mindfulness. The black and white illustrations invite you to color them to add a splash of color to this very informative and easy to use yoga manual.

Thank you to Jessica Kingsley Publishing for sending me these books. All opinions expressed are my own.

 


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Mindful Book Reviews by Eve: Two Wonderful Books By Gabi Garcia

 

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Listening To My Body by Gabi Garcia is a really nice, effective book to aid children in understanding about sensations and feelings and how these things interact to better help them navigate understanding their own needs. The book is written with compassion and obvious desire to help kids tune in and trust themselves. There are great short noticing activities throughout and I really like the recap word list at the end for a visual reminder of the sensations and feelings brought up by the story. The noticing activities are also listed for easy access. A special shout out to Ying Hui Tan for her adorable illustrations. The characters are sweet and they clearly express the content of the book. The art is textural and creative and very endearing.

 

Listening With My Heart: A Story Of Kindness And Self-Compassion by Gabi Garcia shares the messages of awareness, self -respect and friendliness, using positive self talk within a story that empowers you to being true to yourself. The spirit of the book is openhearted and generous and the illustrations are super adorable. The message is clear-be compassionate and kind to yourself so that you can reach past yourself and extend the kindness to others. The illustrator, Ying Hui Tan, has really developed her style and palette. The children’s wide-eyed expressive faces display great emotion and work in beautiful unison with the words. I love the layering effects and the wide use of texture. The back of the book has some wonderful kindness activities. All around, this is simply a lovely book! 

 

I highly recommend these books. They make great read aloud’s to share with children, students, parents and teachers. These books should be in libraries, classrooms and homes!

Full Disclosure: The author sent me these books. All opinions expressed are my own.

 


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Book Review: Growing Up Mindful by Christopher Willard, PSYD

bk04652-growing-up-mindful-published-cover_1I was pleased to receive the book Growing Up Mindful from the author, Christopher Willard, PSYD. As I have become increasingly more focused on bringing mindfulness into situations where mindfulness might not be readily available, such as in schools, offices, and  with the special needs populations, I have enjoyed the wide array of books on the practical applications of mindfulness, that I can adapt to my needs. Dr. Willard is at the top of the game. This book was really user-friendly with just enough scientific knowledge mixed with common sense. A dream book of ideas to help create a sense of balance, ease and flexibility in your life, that of your family and also to those around you. From the excellent mindfulness exercises to the practical advice, Dr. Willard offers creative and useful scripts, examples and ideas on how to bring mindfulness into your day. I highly recommend this book. It is an excellent tool for anyone: parent, teacher, and boss who wants to help young people bring mindfulness into their lives.

He also has an audio companion to his book available on Sounds True and a great set of Growing Mindful card deck that features 50 unique mindfulness activities to teach awareness, how to be present in the moment, and cultivate kindness & curiosity. Perfect for all ages! 514xcamlnel-_ac_ul320_sr192320_

As a special treat, here is a YouTube link to Dr. Willard’s TedX – Growing Up Stressed or Growing Up Mindful?

Disclaimer: The author sent me a copy of Growing Up Mindful. All opinions are my own.


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Eve Costarelli’s preliminary teaching and performing schedule for 2016-2017

Dear Students & Families: past, present and future,

Welcome to my preliminary teaching and performing schedule for 2016-2017. All programs are inclusive and are adaptable.

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  1. This year, as lead youth/teen yoga and mindfulness instructor at Open Spirit Center, Framingham and their Nourishing Teachers, Strengthening Classrooms project, I am aiming to bring yoga and mindfulness to target populations of students and faculty at Framingham High School and Hoops and Homework, an award winning After School and Summer Program serving the most under privileged kids in Framingham, MA. *** My ability to reach these populations is determined by grants and private donations though the Open Spirit/ Nourishing Teachers, Strengthening Classrooms Project. For more information, please visit our donation page.
  2. I will be at Mini Miracles Childcare Center with Eve’s Awesome Yoga for ages 15 months-6 Years. Classes here are only available for center enrollees. 
  3. Anthony Tiriti Tran and I continue our educational program, ¡Olé Flamenco! with both Young Audiences of Massachusetts and Celebrity Series: Arts For All! We can come to your school or community gathering! All programs are inclusive and adaptable.
  4. On the performance front, I will be dancing for the Boston Arts Consort and Song Caravan. On the stage, you will find me either dancing traditional flamenco or my beautiful creative gypsy-freestyle, which blends my life of dance into my own artistic expression.
  5. I am available for *private and semi private work, site specific choreography, educational presentations and master classes. *My private lesson slots are filling fast.
  6. This summer, I had the awesome opportunity to bring yoga to a BINA Farm/Warrior Thunder Foundation event and I hope to do more work with both organizations.
  7. On Saturday September 24, 2016, I will be participating in Open Spirit Center’s Day of Spirit. Please join me for my gypsy-freestyle class and how mindful movement assists in freeing your artistic voice. Check Open Spirit Center/ Day of Spirit for more details
  8. Just throwing this out there: I am looking to create a 11+ yoga boys class. If you are interested or know of anyone, please share my information with them.

Please contact me for more information. All programs can be tailored to fit your needs. 

Thank you and Remember to Always Be Dancing!

¡Olé Namaste!

Eve