Welcome to Eve’s House!

All About Eve

I am Eve. I was born and raised in Brookline, MA in a beautiful, yellow Victorian mansion atop the 2nd highest hill in Brookline. My mother was a paper sculptor and surrounded me with art my whole life. I found self-expression in the art of movement through sports and then through bodybuilding, tap dancing, flamenco, yoga, and Qigong as an adult. Just like my love for cutting paper, learned from my mother, I have created a personal movement style, based on cutting and piecing together different movement styles. I works with all ages and finds delight in adapting my programs for all ages and all abilities.

I love reimagining myself all the time and finding unique and creative ways to fit what I love to do into other people’s lives. I focus on sharing this source of inner freedom with people, to inspire them to feel happier, healthier, more wholesome and for them to be able to withstand the pressure and fluctuations of time.

Thank you all for embarking on this journey of self-discovery with me!

You cannot be in stress and gratitude at the same time. Choose gratitude!

Today’s breathing exercise: Tattva Balance Beyond Stress and Duality

This meditation balances the brain and relieves stress. It takes only three minutes but can have a profound effect.

Posture: Sit in Easy Pose with a straight spine. Raise the arms with the elbows bent until the hands meet at the level of the heart in front of the chest. The forearms make a straight line parallel to the ground.

Mudra: Spread the fingers of both hands. Touch the fingertips and thumb tips of opposite hands together. Create enough pressure to join the first segments (counting from the tip) of each finger. The thumbs are stretched back and point toward the torso. The fingers are bent slightly due to the pressure. The palms are separated. (I realize I did the wrong mudra in class.)

Eyes: Fix your eyes at the tip of the nose.

Breath: Inhale slowly and deeply through the nose. Exhale through the rounded lips in eight equal, emphatic strokes. On each exhale, pull the navel point in sharply.

Time: Continue for 3 minutes. You may build the practice slowly to 11 minutes but note that longer times are only for the dedicated, serious practitioners.

To End: Then inhale deeply, hold for 10-30 seconds, and exhale. Inhale again, and shake the hands over the head. Relax.

Group meditation: Mantra for Creativity: Har Haray Hari Wahe Guru

The mantra for creativity Har Haray Hari Wahe Guru is in four parts and represents the cycle of creative activity. Har represents the seed potential of Infinite Creativity. Haray represents the flow of the Creative Force. Hari represents the manifestation of the Creative Force. Wahe Guru is an expression of joy and wonder at the beauty of this process.  It’s like saying “Idea. Flow. Here it is. Wow!” Here is a video of the movements.

Groove & Flow Playlist 11/2/2020:

Ancient Love by Anoushka Shankar

Voice of the Moon by Anoushka Shankar

Everybody Loves the Sunshine by Roy Ayers Ubiquity

So Lo Que Soy by Monogem

River by Ibeyi

Give Me The Sunshine by Leo’s Sunshipp

Har Hare Hari Wahe Guru by Paramjeet Singh and Kaur

Groove & Flow with Eve Costarelli 9-28-2020

About Sa Ta Na Ma:

https://agelessartsyoga.com/instructor-group-yoga/sa-ta-na-ma-meditation/
https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/
https://www.kundaliniyoga.org/lesson_15

• Today’s Playlist
• E2E4 by Manuel Gottsching
• Love Song by Garth Stevenson
• Flying by Garth Steveson
• Advanced Falconry by Mutual Benefit
• Moments Descend On My Windowpane by Rafael Anton Irisarri
• Shavasana Music by Annki Har Dyal Kaur & Klaus Landhl
• Sa Ta Na Ma by Snatam Kaur

Two 11-minute versions of Sa Ta Na Ma (Kirtan Kriya):
Nirinjan Kaur https://youtu.be/Zg9NOOM2neA
Gurunam Singh https://youtu.be/UbKpBPYGQ1

Groove & Flow with Eve presents The Woman’s Set

Here is a video of the Kundalini Kriya The Woman’s Set. I have timed each exercise at 2-minutes with roughly 1-minute between for meditative reflection on the energy within the body. This is an minimal instruction video while I actually complete the practice, so you are doing it with me. It feels very nice to do yoga together. Please join me!

Here are some pose variations that might make the practice more accessible for you. Adaptation is a beautiful gift to yourself to enjoy the practice from where you are with no comparison and no expectations.

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

October 2, 2019

I am in the process of putting more of my yoga online, so bear with me. My next goal is to add voice-over to my videos so that people can be guided through the sets. Today’s set is, accompanied by my son practicing his sax, so enjoy!

Here is the video of the practice and below are all the various chair adaptations for the set. If you have a specific issue and would like a different adaptation, please comment and I will make poses for you.

In this set, the warm-up is timed to about three breaths per movement. I have done the 4 U’s at 5 min. each, but you can do anywhere between 1-11 min each (just remember all segments must be of equal time.) *Not videoed: 10 min. deep relaxation (Allow your body to fully sleep. “I am in a deep sleep. I do nothing”)

Breath Series 

Part 1: Prosperity Meditation (3 min): Pictures 1 & 2

~It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center, and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan

• Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.
• When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.
• Mantra: Har. Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”  or a rolled “rrrr”).

Part 2: I’ve Got It In My Sight/Caliber of Life Meditation. (3 min) Pictures 3-6.

~Removes depression & discouragement

• Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.
• Curl fingers of right hand into a fist. Extend thumb straight up.
• Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips of the two thumbs.
• Focus eyes on this “v”. Look as if through a eagle eyes, seeing far away and seeing the “v”.
• Inhale deeply 5 sec./ Exhale completely 5 sec./ Suspend breath out for 15 sec. (can increase hold to up to 1 min.)

Part 3: Ego Eradicator with Breath-of-Fire (3 min)

~Ego Eradicator opens the lungs, consolidates the magnetic field, and brings the brain hemispheres to a state of alertness. 

Posture: Raise arms up to a 60 degree angle. Keep elbows straight and the shoulders down. Apply Neck Lock. Curl fingertips onto the pads of the palms at the base of the fingers. Thumbs stretched back, pointing towards each other. Feel a rainbow streching over your head thumb tip to thumb tip.

Eyes: Eyes are closed.

Mental Focus: Focus above the head.

Breath: Breath of Fire

Time: Continue for 1 – 3 minutes.

To end: Inhale deeply and bring arms overhead with the thumb tips touching. Open the fingers (like moose antlers), exhale and relax the arms down in a wide arch, feeling the rainbow expand.

Part 4: Peaceful Heart (2 min)

Warm fuzzy happy glow for you

Cross one hand over the other at the heart (try right hand on top and then left the next time; notice). Breathe long and deep. Bring the positive energy into your heart. Share it.

Sun Salutation Variation with Warrior Series

• Mountain, Up Mountain, Look Up To Hands, but keep them straight up *First notice your feet. Step hip distance apart. Big toes are slightly turned in towards each other.  Knee is tracking the directions set by the line between second & third toes. Sit and stand a few times. Make sure the knee do not fold inwards or splay out; keep them aligned with your toe line.
• Utkatasana, Flat Back (1/2 Way Lift), Forward Fold

• Lunge, Lunge w/ Arms Up, Low Lunge

• Plank var. 1, Plank var. 2
• Downward Facing Dog var. 1, Downward Facing Dog var. 2

• Cobra, Upward Facing Dog

• Wide Legged Forward Bend, Twist var. 1, Twist var. 2, Twist var. 3

• Head Stand variations #1 fingers interlaced, pressing firmly on the crown of the head. This contraction helps to build strength in the shoulder complex.
• **Headstands are invigorating and revitalizing, resulting in increased positive energy and mental vitality. Headstands also improve circulation and balance.

• Crescent Lunge Set-Up, Crescent Lunge **I found in this instance, that trying to turn my back foot out into Warrior 1 caused tweeking in my hips and obliques, so I chose to do Crescent Lunge, a straight back-leg.
• Warrior 2, Archer, Dancing Warrior

Kriya/The Four U’s

Originally taught by Yogi Bhajan on July 5, 1984

This is the set of “U.” It invigorates you by adjusting your Pranic Body with your Auric Body in direct contrast with the Ardine. These are called the 4 U’s and they are “for you.” Anytime you do these, you need to do a deep relaxation afterwards.

“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times.  Do each posture for 11 minutes for 11 days without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability. Therefore, though the full time for each posture is 11 minutes, practice according to your individual ability.”
-Mukta Kaur, SuperHealth

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• U #1 variations

• U #2 variations

U #3 & #4 variations

Mindful Book Reviews By Eve: How To be On The Moon by Viviane Schwarz

This book is about the possibility of the impossible and just opens up the door to “you can do anything you put your mind to. Be informed, be prepared and take a risk!” I love how it stresses the importance of math, being patient, being prepared and using tons of imagination to make your dreams come true. It is a wonderful, creative STEAM book to just open a young child’s mind to possibility. Everyone’s a winner in this book-which is great, as attaining your dreams are not a competition but a journey to the unknown. It even has a nice tie into the concept that “far away” does not mean gone, it is just different which would work well for a family move, a death…love this book! The book is full of sweet smiles, an androgynous child and a sweet wild beast. The colors on gray background works very well to give the feeling of space.

I highly recommend it and cannot wait to share it with my granddaughter!

Thank you to Candlewick Press for sending me this book. All opinions expressed are my own.

For more information about me, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #mindfulness #alwaysbedancing #evecostarelli #fiction #iameve #theaccidentalkundalini #peacemoji #influencer #nonfiction #outerspace #moon #astronaut #crocodile #juvenileliterature

Mindful Book Reviews By Eve: Firefly Home by Jane Clarke

I was immediately drawn in by the vibrant yellow on the cover and the end sheets. It’s so glowing and alluring, just like a firefly. This book is not merely a book about a firefly; it is a creatively interactive book about curiosity and searching and is full of fun facts and keeps the mind engaged with its cute “follow” directions and is great for hand-eye coordination. The book may seem simple but it is deceptively complex and will engage the reader over and over. The illustrations by Britta Teckentrup are eye-catching with beautiful colors and layering and are reminiscent of Eric Carle’s tissue paper art. I just adore the “electric” bright yellow tail-trails throughout the book-they make me feel happy! Love this book!

I highly recommend it and cannot wait to share it with my granddaughter!

Thank you to Candlewick Press for sending me this book. All opinions expressed are my own.

For more information about me, please visit alwaysbedancing dot com

#bookreviews #children #picturebook #mindfulness #alwaysbedancing #evecostarelli #fiction #iameve #theaccidentalkundalini #peacemoji #influencer #nonfiction #bugs #firefly #yellow #ispy #juvenileliterature 

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.