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)*
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!)
This is a very sweet, fun baby’s first activity book. It’s a guessing game with fun textural flaps and great introductory words about everyone’s favorite holiday…Halloween. The illustrations are adorable and are created with a bright, pleasing color palette. The “surprise” mirror at the end is crystal clear and the viewer’s image is well reflected-which I think is VERY important. Cuteness abounds!
Pick A Pumpkin by Patricia Toht; Ill. Jarvis
Really fun, quirky rhymes carry the reader from pumpkin patch to Jack O’ Lantern. Pick A Pumpkin offers the true nitty-gritty of the whole pumpkin carving process alongside a loving ode to the beauty and wonderfulness of family fall-time traditions. The adorable wide eyed children are presented in a gorgeous varied fall inspired palette and I love the multi-layering effects. A great book to read aloud as the rhyming just rolls of your tongue and
I highly recommend it and cannot wait to share it with my granddaughter!
Hide and Seek by Katie May Green
This book’s old world appeal is so charming and sets the mood perfectly for this fun and not too scary romp into the night for a game of hide and seek. The lavender-eyed beauties slip out of their picture frames one night and out into the garden for a night of fun and giggle inducing shenanigans. Each page offers the reader a chance to look for the twins and I love the onomatopoeia of the rain storm that sends them all scurrying back inside. The illustrations are beautifully detailed and with simple dark scratchy lines create a pleasant nighttime feel to this wonderful addition too the Halloween book tradition.
I highly recommend it and cannot wait to share it with my granddaughter!
Thank you to Candlewick Press for sending me these books. All opinions expressed are my own.
For more information about Accessible Yoga & Flamenco, please visit alwaysbedancing dot com
This week’s yoga classes are based on the brain, stress and Neuroplasticity. I love the word Neurosculptor (Your Fantastic Elastic Brain by JoAnn Deak, Ph.D.). “Neuro”means “brain” and “sculptor” who is someone who “reshapes, carves, styles”…so as a Neurosculptor you are the sculptor of your own brain. The brain is amazing, that is for sure! We have the ability to sculpt our brains. With determination to learn and by practicing what we learn., we become more and more able to do things because our brains change with each new thing that we learn.
Determination (What a GREAT word!). I see this word as very active and internally driven. “What is the difference between confidence and determination?” I believe that, “Confidence can waiver because it seems more stagnant and momentary, where as determination is active and requires focus and effort, so it does not become stagnant.”
What is determination? It is bravery, courageousness, being energetic, persistent, driven, gutsy, purposeful and spunky! It is GROWTH. With determination, we can do hard things!
The more we can focus, plan and practice, the more efficient our brains work. We get smarter and smarter by learning new things and by practicing what we learn. Have the determination to persist even when it’s tough, because intelligence grows and expands. It, like the word determination, is not stagnant. Learning is like lifting weights for the brain-it is exercise, it helps you get stronger and feeling better. Also, do not be afraid to make mistakes as the old saying goes, “Learn from your mistakes”. Mistakes train your brain too! It is better to RISK being wrong as a new pathway will be created for more learning. Risk= Take a chance=Dare. You will be braver; more confident and in turn, more determined to keep on going. Stand on the edge of that diving board and go for it!!!
***I point out here, especially in reference to my work in the schools and working to get teachers involved in this mindful process; It is very important for adults, educators and parents to understand this, because by keeping this in the forefront of their professional practices or their parenting style, can remind them that when a student or their child is struggling, it is not because they cannot learn but because they need more practice and instructional support-maybe come at the situation from a different angle.
Imagine your brain is a house. The people who live upstairs are your THINKERS: Planning Penelope, Problem Solving Peter, Peace Keeping Pari, Flexible Felicia, Kind Karl, Wise Wilma. The people who live downstairs are your FEELERS: Worried Willa, Nervous Nelly, Anxious Aisha, Easily Upset Eliot, Angry Alexander, Fearful Frieda, Sound-The-Alarm Stevie
When the two floors are working together messages can go up and down the stairs, between the two floors. Problems get solved, new challenges are met and a calm way of being is in effect. When you FLIP YOUR LID, the two floors are no longer connected and they can no longer work together for a solution, so the downstairs folks take over and there is a time of confusion, easy out bursts and no problem solving is accomplished.
To help with brain flexibility and strength, yoga constantly pushes the mind and body to be more open-minded and to want learn more. Yoga can help change the way the brain “thinks” by, over time, creating and strengthening new neurons and neural pathways to help get out of ruts and stuck old ways of thinking. Yoga boosts executive functioning and emotional resilience.
Studies looking at how the brain changes before and after meditation found that brain structures involved in awareness, attention and self-related thinking changed in structure and increased in volume. Plus, after eight weeks of meditation training, research found that the hippocampus, which is involved in learning and memory, developed more gray matter density.
The Brain: Prefrontal Cortes, Hippocampus & Amygdala
The brain is the center of the Nervous System. The nervous system is the highway along which your brain sends and receives information about what is happening in the body and around it.
The brain and the spinal cord make up the central nervous system. The brain lies protected inside the skull (originally 22 bones which fuse) and from there controls all the body functions by sending and receiving messages through nerves. It gets the messages from your senses – seeing, hearing, tasting, smelling, touching and moving. The messages travel from nerve cells all over the body. They travel along nerve fibers to nerve cells in the brain.
The Prefrontal Cortex is at the very front of your brain, in the cerebral cortex. It is your Wise Old Owl. The decision maker: yes or no?; should I or shouldn’t I?; true or false? This area helps you with learning and focus. The best thing for this part of your brain is for you to remain calm in order to for you to be able to learn at your best.
The Hippocampus, from the ancient Greek “Hippo” which means “horse” and then “kampus” which means “sea” (seahorse) because this area looks like a 2 seahorses side-by-side, one in the left side of the brain and the other in the right side, is buried deep inside the brain. This is your filing cabinet, that stores all your long-term memories.
The Amygdala, which is basically attached to the end of the seahorse, is the center that controls your emotions, more specifically, your fears. This is your Security Guard, there to protect you. Here we see the Fight of Flight response initiated. Now, if you were a caveman and you came across a saber toothed tiger, you would need the ability to decide very quickly whether to stay and fight the beast, run away or freeze and become food. If you decided to stay, you would need to be the best warrior you could be and if you decided to run, then you would need to be the fastest runner. For this you would need your body to be working very efficiently so all your bodily and mental functions could help you out! This is stressful to you and your heart rate increases. You sweat, your muscles get ready to spring and your mind is focused on your one objective. But not everything needs to be experienced with such a stressful response and instead by activating the Relaxation Response (*see Herbert Benson), we can get through lesser stressors without them taking a toll on our body. Group discussion about big, medium, small problems and other ways we can solve things without getting stressed out.
Interesting facts about the human brain
Your brain has around 100 billion nerve cells
Your brain keeps on growing until you are about 20 years old. By then the brain has made lots of links which it no longer needs so it is able to shed any unwanted connections and still have billions of brain cells left to cope with whatever you may want to do. You can still make new connections even when you are 100 years old, so get Grandma going on the computer – she may not learn as fast as you but she can do it!
The front of the human brain is larger than any other animal’s, even the dinosaur’s!
The left side of your brain is usually better at problem solving, maths and writing.
The right side of the brain is creative and helps you to be good at art or music.
The brain stores all sorts of things in the memory including facts and figures and all the smells, tastes and things you have seen, heard or touched.
Your brain can also find things that you have remembered.
The adult brain weighs about 3lbs.
Looking after your brain
Your brain is protected inside your skull and is cushioned by cerebral-spinal fluid but could still be damaged if your head is hit or bumps into something hard.
Always wear a helmet if you are riding a bike, scooter or skate board.
Always wear a helmet for sports where you could be hit or fall, eg baseball, horse-riding, skiing & snowboarding .
Never dive into water unless you know how deep it is. (Your brain should let you know that this is not a smart thing to do.)
Listen to that ‘voice’ inside you – you know what I mean, the one that says ‘This is not a good idea!’
Apart from making sure that you don’t injure your brain, you can also make sure that you help your brain by:
Eating healthy food like fresh fruit and vegetables, drinking milk and not eating too much junk food.
Exercising your brain by learning new things and trying to remember them.
Getting plenty of sleep.
5-5-5 Breathing to Calm Down
One part of our nervous system gives us more energy when we need it. This part is called the sympathetic nervous system. Another part helps calm us down when we are too excited. This part is called the parasympathetic nervous system. When you get upset, nervous, or anxious, we can trigger our parasympathetic nervous system to calm us down.
Follow these steps.
Inhale very slowly through your nose for 5 seconds: 1-2-3-4-5.
Exhale very slowly through your nose or mouth for 5 seconds: 1-2-3-4-5.
Suspend breath and pump belly 5 times: 1-2-3-4-5.
Repeat the process 3-5 more times
Notice how you feel. (Hopefully you will feel calmer.)
This is an AWESOME breath for an overall sense of calm and inner focus.
In Kundalini yoga, kriyas are sets of postures, movements or breath patterns which, when all performed as a sequence, lead mind and body to a specific desired outcome, such as eliminating stress in the body. Each standalone movement within the kriya will change how you feel, but by practicing the full set, we will physically change our entire body.
Self-care is vitally important. Taking care of yourself needs to be your number one focus. The less stressed you are the happier, healthier and more wholly well you will be and there fore will be more able to give of yourself to work, family, friends and life in general. How can you add some stress-relief into your daily routine? You need to put your air mask on first before you can be of service to others.
Kundalini Kriya for Stress-Relief
The following Kundalini kriya is specifically designed for self-care with an emphasis on relieving stress.
Listen to Ong Namo Guru Dev Namo while breathing. This chant awakens our inner teacher and wisdom. It sets us up to focus in on ourselves & devote this time to our inner well-being. *I am not a certified Kundalini teacher nor am I a Sikh, but I am 100% enamored with the art and science of kundalini. My goal is to bring this powerful tool into the world through non-sectarian means. Step 2:
Begin standing and wrap your arms around yourself so you are hugging your lower ribs as tight as you can. Begin extending alternate legs forward, and as you build momentum, make each extension a little jump. This lifts the heart rate, shakes out any tension in the legs, ankles and feet, and loosens up the hips. 3-5 minutes. Step 3:
This exercise is the same as step 2, but now we add a forward bend to touch the toes after each leg kick (kick/kick/bend) and lift back up to continue. Keep the legs as straight as possible to stretch out the hamstrings. This is also beneficial for balancing the upper and lower chakras, as well as the central meridian line. 2 minutes. Step 4:
Come into rock pose. Clasp the hands together and rest them on the top of your head. Keeping the spine upright, begin to draw circles with the torso. This releases toxins from our cells (which is important because cell toxins often constrict blood flow). 1 minute. Step 5:
Still kneeling, place your palms on the cheeks with the Venus Mound of the thumb pushing up under the cheekbones. Apply enough pressure to distort the face and make speaking difficult. Purse the lips and ‘drink’ your inhale in (as though slurping a long drink). Exhale powerfully through the nose. 2 minutes. Step 6:
Sit in a comfortable easy pose (cross legged) and continue the same breathing pattern from step 5. Bringing your hands to the knees, allow your torso to bend towards one side, then come back through center and bend towards the other side. Inhale one side – exhale the other. Try to bend as deeply as possible. 2 minutes. Step 7:
Relax on your back, arms at your side, palms facing up. Relax & drift off to sleep 11 minutes.
Self-Care Breathing Kriya: helps to reduce stress quickly and effectively
Sit comfortably in a meditation pose (either in a chair with feet flat on the floor, or crossed legged on the floor). Ensure your spine is straight and the crown of your head is reaching skyward.
Open the mouth and form a small circle – slightly bigger than if you were about to whistle.
Place left hand over your heart center, then right hand on top of left.
Close your eyes and breathe a steady, powerful inhale and exhale through the mouth (this is known as Cannon Breath), while focusing your awareness on the area under your palms.
Continue for 5 minutes.
To end, inhale and suspend the breath.
Relax the mouth and mentally repeat “I am beautiful, I am innocent, I am innocent, I am beautiful.”***
Exhale through the nose.
Repeat this breath suspension and affirming mantra 5 times.
Self-care is so vitally important to all of us. Think about how you could achieve a higher level of self-care in your daily routine to reduce your stress. Remember – the most important person in your life is YOU. If you aren’t ok, then how can you be ok for your friends, family, work and all the other wonderfulness in your life?!
Breath Friends Forever: A Mindfulness Story for Kids by Kids by Laurie Grossman & Ms. Moses’s 4th Grade Class. Instant Help Books/New Harbinger.
Truly one of the best things about this book, Breath Friends Forever: A Mindfulness Book for Kids by Kids, and its predecessor, Master of Mindfulness: How to Be Your Own Superhero in Times of Stress, is that it is truly for kids by kids. The voices are clear and strong and young. This simple, sweet story, illustrated with a creative collage of cartoon characters and real life photos, offers various ways to remind us to practice mindfulness whenever needed. The hand gestures, the breathing, the getting in touch with inner peace all combine to offer easy-to-follow instructions for calming down during times of big emotions. The nicely written story offers good factual data on how deep breathing affects and effects the body, mind and energy. This mid-grade book respects the curiosity and personage of the older child. The main message is that a friend is the greatest gift: both to give and to receive.
This is a fabulous authentically voiced mindfulness book for mid-grades. I highly recommend this book. It should be in homes, libraries, schools, therapist offices etc. It is not only a fun, mindful story, but it also serve an important purpose as a book for children to help bolster their self-control, inner peace and resiliency.
Thank you to Laurie Grossman for sending me this book. All opinions expressed are my own.
For more information about accessible mindfulness/yoga/dance, please visit alwaysbedancing dot com
Mindfully Me Book One: It’s Always There A children’s meditation book for mindfulness, calm and happiness by Louise Shanagher and Rose Finerty is truly one of the best children’s mindfulness books that I have come across. The book is full of thoughts that pique the interest and understanding the art of mindfulness is easily accessible for children and is written into lovely, flowing rhyming sequences. The artwork is adorable. I love the textured painting juxtaposed onto photographic backgrounds and sprinkled with computer-generated flowers. It’s completely endearing!
I am excited to be able to offer a free copy of this book. Please head over to my Instagram page: https://www.instagram.com/mindful_boo… for the giveaway; shipping only available in the continental US. Giveaway Ends 12/10/18.
Mindfully Me Book Two: Where Is Happy? by Louise Shanagher and Rose Finerty. The Dynamic Duo Lou Lou Rose is back at it again. They have created a second book and once again have come up with a beautiful children’s mindfulness book, both through its words and its illustrations, that promotes self-compassion, self-confidence and self-esteem in a perfectly suited for children way. Where Is Happy? encourages children to seek inner peace rather than material gain through easily relatable content written into relaxing, flowing rhyming sequences. The book is full of extra content to help teachers and parents integrate the book and its message. This book is a great read and a great social-emotional learning tool for kids!
Mindfully Me Book 3: Look Who’s Here by Louise Shanagher and Rose Finerty. Book 3 of the Mindfully Me Series is another winning title from the creative minds of Lou Lou Rose. Look Who’s Here does a great job of universalizing feelings and emotions by reinforcing the message that everyone has them and if you can take a moment to just notice them in yourself that you will be ok because self knowledge is the key to inner peace. I loved the diverse names used in the book’s lilting rhymes, making for whole lot of fun word play. This book is full of positive ways to notice and address big feelings in an engaging and identifiable way.
This series would make a perfect gift for the holidays and every day. I really enjoyed all of the books and know I will use them in my kids yoga & mindfulness classes. They are very well crafted mindfulness books for kids. They are sweet, educational and totally relatable. I especially like the language used and appreciate that it is not syrupy or cutesy, but sincere words that kids will enjoy reading and will be able to ingest. I highly recommend the whole series!
This book is not only coffee table worthy, it could actually be a coffee table-just add legs! I love everything about this giant-sized, hardcover picture book that is full of awesome, fun illustrations accompanied by big, bold words in varied, unique fonts. Each poster-sized page is full of delightful city attractions, richly detailed with endearing characters. This is a truly whimsical celebration of city life that will be poured over for hours-and-hours.
This book would make a perfect gift for the holidays (Can’t deny the super “wow factor” of its size) and for every day. I absolutely love the gorgeous illustrations and fancy fonts!
¡Olé Namaste! Eve Costarelli
Thank you to Candlewick Press for sending me a copy of this book.
For more information about my accessible mindfulness/yoga/dance program, please visit alwaysbedancing dot com.
I am utterly in love with these intricate paper horses that literally jump off of the pages of this sweet pop-up book. Each 2-page layout has an action word that is accompanied by a gorgeously crafted pop-up horse along with a host of other farm animals and implements. The words are simple but imagination can run on-and-on within the frames. The final layout is the farm in full where each of the previously noted horses is depicted, adding a fun i-Spy element to the book.
I highly recommend this book. It is the perfect gift for the holidays and every day. This is a great book that stimulates creative thought and offers hours and hours of imaginative play.
Click here to see a Youtube video of the beautiful pop-ups!
Thank you to Candlewick Press for sending me a copy of this book. All opinions expressed are my own.
For more information about my accessible mindfulness/yoga/dance program, please visit alwaysbedancing dot com
Mindful Me: Mindfulness and Meditation For Kids & Mindful Me Activity Book by Whitney Stewart; pictures by Stacy Peterson
This dynamic duo of mindfulness books for the mid-grade reader is the perfect gateway into understanding mindfulness and is just jam-packed with short & simple mindful activities, such as meditation, yoga, short self-focused quizzes and journaling to help the young discover the joys and benefits of mindfulness. The book, Mindful Me, is written in a really nice, kind voice as if a good friend is talking to you; it just makes sense for the the preteen mind. I also really appreciate the the book keeps adults (grown-up figures the youth can turn to) present and reminds the youth to reach out to these adults for help. I would also add that the book is great or teens and adults as well and could easily be incorporated into a yoga program or a classroom to bring up topics and activities to increase mindfulness. The accompanying activity book follows along , highlighting the activities in the book. I really love the little notebook feel and the graph paper background. It just begs to be filled in! The activities bolster creativity while bringing the focus to the present moment. I really enjoyed the thoughtful question & answer sections that are written with maturity for the growing mind but are light enough to not be overwhelming. This book-duo is an awesome addition to the mindfulness for kids book and fills a much needed niche for the preteen reader. I highly recommend them both-they would make a great gift!
Thank you to Whitney Stewart for sending me copies of these books. All opinions expressed are my own.
This is a very well-crafted relaxation story that takes you, step-by-step, through active progressive muscular relaxation meditation. The story pays special attention to bringing attention to feelings and sensations and it highlights important concepts such as self-reflection, body awareness and cooperation. This is a great book to read aloud to your own children as well as any children you have the opportunity to read to! It makes a great addition to a yoga class or a bedtime ritual and school teachers could use it to help their students relax. The sea creatures are adorable and I love the brightly colored palette and the blurred background lends to the feeling of being under the sea. This book pairs perfectly with Angry Octopus: Color Me Happy, Color Me Calm by Lori Lite (see my review here). Together, they pack a power punch and are great books to help children to enjoy being calm and aware.