Today is a great day to sign up for Groove and Flow to help keep you active, committed and moving forward.
Monday night is a great time to make time for yourself. Create the space in your calendar and join on in!
Groove and Flow Yoga is a special blend of yoga and mindful movement where the 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, relaxation and meditation and participants can be on a mat or in a chair. All abilities welcomed for this one of a kind experience.
Classes will be split between the Morse Institute Library & Common Street Spiritual Center. You must register separately for each class.
10/19 (Registration is open) 11/2, 11/16, 11/30 & 12/14 Library classes are available for registration 2-weeks in advance of each session and are funded through the libraries self-care grant
10/12, 10/26, 11/9, 11/23, 12/7, 12/21 For these classes, I am offering a sliding scale fee of $10-$20 per class (with $5-$10 for seniors). ***Please register by emailing Adamant_Eve@hotmail.com***Zoom link will be sent when you register. Payments: Venmo (@Eve-Costarelli; cell -1643) Paypal AdamAnt_Eve@hotmail.com; (please make personal payments) Checks Eve Costarelli, 16 Porter Road, Natick, MA 01760
Registration is required. Once registered a link to join the program will be sent to you. *Please be sure to enter a valid email address, as zoom room code will be sent in your email confirmation.
I turn no one away from my programs. My goal is to promote connection and community.
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 coordinator for the Common Street Spiritual Center, the lead yoga & mindfulness educator for Open Spirit of Framingham’s Nourishing Teachers, Strengthening Classrooms’ project and facilitates all-inclusive yoga and dance programs throughout Massachusetts.For more information, please contact Eve at AdamAnt_Eve@hotmail.com.
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!
Living with a sense of purpose is so important. Wake each day with a drive and will to do. Find things that interest you and a determination to learn, even when it is hard. Learn to figure things out-ask questions-make mistakes. Experience the inner sensations of your passion.
Life is to be lived with gusto-zest-zeal. You must live in and for the moment. Your goals and desires and hopes and dreams have many paths that lead to them. Allow yourself the freedom to travel many paths. They will lead you to experiences that will help you on your way. Do not be disappointed if your path is different than you thought it would be; instead be flexible. Learn along the way. Find joy in your travels. Be inspired to live.
Experience the moments within a larger context. Everything you do will cause an effect. Whether the desired one, or not, or possibly one that is not immediately noticeable…maybe not even in your lifetime. Above all be patient Know that patience is not just the ability to wait for it to happen. Rather, it is the absolute knowing that it will happen. Just. Know. It. Will. Happen.
You can effect change.
Alwasy keep your vibration high.
Have a positive outlook.
Look at your heart.
Have hope.
With peace,
Eve
If you are local to Natick, MA, please join me today. I will be leading a short Grove & Flow associated with the fire element and summer. Come get grounded!
Grounding In Community
Natick Common 1:30-3:00PM
Grounding In Community is an outdoor, in-person, and safe way to grow our hope and support each other. Every last Sunday afternoon, from 1:30 – 3:00, we meet under the shade of a giant tree on the Natick Common for a time of spiritual practice, artistic expression, and truth-telling. We lie on the grass, sit on blankets and chairs, sing, explore movement, and speak words of truth that give us greater strength and freedom.
We are living in times that are heavy with foreboding in terms of health, economics, and politics. And so we gather in community to affirm that we are not alone in being afraid and in needing support. Together we create a space where we find the courage to face all this…and to find a way of being well and of keeping hope alive within.
For everyone’s safety, we will wear masks and maintain six feet of distance. If you want, please also bring a blanket, yoga mat, or chair to sit on. It is also recommended to bring a water bottle.
If you are inspired to share a poem, story, song, or reading–something that grounds you in truth and gives you hope–there is a time of open sharing in the structure of the gathering where this will be welcome.
Practice the Woman’s Set to feel empowered, strong and confident. If you want to feel like Superwoman, try The Woman’s Set one morning… even better, practice it daily over the course of a week (or 40 days even!) and see for yourself. This set keep will keep us young, vital and radiant and builds courage and grace.
Kundalini Kriya’s are little prescriptions for the mind, body and soul. Each one is unique and offers such a wide variety of movement, breath and meditation that they are wholly accessible to everybody. I am enamored, to say the least. I feel that the combination of movement, breath and meditation are acupressure from the inside out. With this yoga you can heal yourself.
I love my background in Hatha yoga and cannot thank my dearest teacher Barbara Benagh for instilling in me the love of bodily focus and alignment, but the general flow yoga classes just bore me to tears. It’s like everyone is on repeat. Same old every single time with just a different “affirmation” being preached at me with the same old poses which are never taught. I am so happy to have stumbled onto Kundalini since it has given me an avenue to be different. I am not a Sikh nor a certified Kundalini teacher, but I get it and I can give it. I can give it in my way, with house music in the back ground, by adding dance and by offering people the chance to let go of what they think yoga is and experience something new-something different.
Thank you deeply to the birthday boy (August 26th), Yogi Bhajan for sharing the beautiful art of Kundalini with the world!
I am an Aquarian teacher.
¡Olé Namaste!
~Remember to always be dancing!
Rock Pose. Sit on heels or in chair, palms on thighs or hands relaxed in lap, spine straight. Relax meditatively in this position. 1-3 minutes.
Life Nerve Stretch. Extend both legs straight out in front. Grab the big toe(s) in finger-lock. Inhale, lengthen the spine. Exhale, bend forward bringing chest to thighs, and nose to knees. Avoid leading with the head. Long deep Breathing. 1-3 minutes.
Camel Pose. Long, deep breathing. 1-3 minutes. This exercise adjusts the reproductive organs.
Shoulder Stand. Long, deep breathing. 1-3 minutes. This exercise releases pressure on all of the organs and stimulates the thyroid gland.
Archer Pose. Start with right foot forward so that the feet are 2-3 feet apart. The right toes face forward while the left foot comes to a 45 degree angle, with the heel back and the toes forward. The left leg stays straight and strong as the right knee bends until the thigh is almost parallel to the ground (do not let the knee go beyond the toes); tuck the tailbone. Curl the fingers of both hands onto the palms, thumbs pulled back. As if pulling back a bow and arrow, lift the right arm up, extended forward parallel to the ground, over the right knee. The left arm, bent at the elbow, pulls back until the fist is at the left shoulder. Pull Neck Lock. chin in, chest out. Feel this stretch across the chest. Eyes stare beyond the thumb to Infinity. Practice for 1-5 minutes on each side. *Please note: In the standing picture, with my left foot forward, I note my right arm should be higher up. In the seated pose, you should push forward a bit towards the extended knee, which is not evident in the photos.
Child’s Pose. Palms face up by feet. Totally relax. 1-3 minutes.
Bow Pose. Long Deep Breathing. In chair (or on floor) you can try the one handed version. Stretch up with the extended arm to increase the stretch. 1-3 minutes.
Locust Pose. Still on the stomach, feet together, with the chin on the ground, place the fists under the hips where the hips and thighs join. Raise the legs up, and the back of the thighs to keep the legs together. Long Deep Breathing. 1-3 minutes. *I am not sure this is the best chair representation for this pose, but it did allow for a light-opening stretch for the back of the leg.
Cow Pose. Do not scrunch the neck. Open the heart and raise the chin as far as you can without collapsing the neck. Hold with long, deep breathing. 1-3 minutes.
Cat Pose. Press chin into chest; arch up like an angry cat. Hold with long, deep breathing. 1-3 minutes.
Stretch Pose. Lie on the back with the feet together, toes pointed. Flatten the lower back. Place hands palms down over the thighs, pointing toward the toes. Lift the head up, apply Neck Lock and look at the toes. Lift the feet up 6 inches and begin Breath of Fire for 1-3 minutes. In chair, raise one or two legs off the floor, out straight. If doing one leg at a time (on floor or in chair) switch at 1/2 way mark)
Corpse Pose. Relax on the back or in chair, palms facing up. 3-10 minutes.
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.
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) :
Left nostril breathing only.
Right nostril breathing only.
Breath in left and out right only.
Breathe in right and out left only.
Alternate nostril breathing (In left & out right; In right & out left…)
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
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
Stop. Stand still and straight. Begin to gently touch every part of your body. Feel sensitive with the palms of hands.
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.
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.
Sit back-to-back with a partner. Spine straight and together.
All all grudges to release as you breathe easily.
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.
Eye Focus: Look down to the tip of your nose.
Mantra: Sa – Infinity Ta – Life Na – Death, Transformation Ma – Birth
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)
To Finish: Inhale and suspend breath, roll eyes up to look out third eye and become completely still.
Relax in resting pose.
Playlist:
On Namo Guru Tune-In by Shakta Kaur Khalsa
Breathe-Prana-Apana by Ananda Yogiji f. Jaya Lakshmi
Circles by Adam F
Ek Ong Kar by Simrit Kaur
Move Your Body by Marshall Jefferson
Bah Samba (Yoruna Soul Vocal Mix) by Tired Little One
Toast by Koffee
Om Tar Tuttare (Red Fulka Remix) by Deva Premal & Miten
Sit in a close-knit circle; everyone should choose a partner. If you have groups of 4, Patty Cake (if not enough people, switch to Rararara, Mamamama, Ramaramaramarama, Sa Ta Na Ma in partners)
Gratitude Hands w/ Clockwise Hip-to-Head Circles (see above)
Hold Hands in Silence (whole group holds hands; no one is left alone)
Cactus Arms & Spirit Fingers w/Counterclockwise Circles (see above)
Dance: Punjabi Style; Freely: Add Clapping
Patty Cake (would like to try it with Rockin’ Robin)
Surrender
Rest
Playlist:
Ong Namo by Shakta Kaur Khalsa
Ek Ong Kar by Tina Malia
Brazilian Rhyme (Fearless Mix) by Mondo Grosso
Hey Hey by Muete
Naive Melody (Young Edits Sophistaicated Melody Version) by The Talking Heads
This weeks Kundalini Fusion class is based on two kriya’s. The first for Releasing Elementary Stress and the second for Strength and Stability. I had one lesson planned out but was so inspired by my own class last night that I did some adjusting and I am even more satisfied with the flow now. In general, for maximum benefit, kriya’s should be done in full, but this is not a Kundlini yoga class-just one inspired by it. I also know that benefit will be reaped even in this fusion form. What can I say…I like to color outside the lines. I want to do something that no one else is doing which will be the authentic representation of the energy inside my soul that inspires me to dance. #AlwaysBeDancing
Elementary stress causes imbalances by creating blockages inside the body. They act like a dam blocking the flow of prana/life force energy through the body-therefore causing illnesses to arise physically, emotionally, and energetically. We need to open the flood gates to release this stress.
Sometimes we have to create friction (and even look at our own inner friction) to initiate change. By channeling energy into our third chakra, the seat of our willpower, we can become stronger and more stable and will be able to initiate, carry through and absorb positive change in our bodies and out lives.
July is an exceptionally fiery and creative month. Use friction to your advantage to channel energy for good within you and let go of destructive, negative habits. Use this “hot” energy/friction as a positive tool to proactively move forward in your life.
Playlist:
Ong Namo by Shakta Kaur Khalsa
Ek Ong Kar by Tina Malia
Initiation by DJ Taz Tashid & Ingmarlo
Boy With A Coin by Iron & Wine
Brazilian Rhyme (Fearless Mix) by Mondo Grosso
Hey Hey by Muete
Dinner At Sugarbush by Brent Lewis
Expansion by Lonnie Liston Smith
Rock Creek Park by The Blackbyrds
Chattr Chakkr Vartee by Nirinjan Kaur
If At First You Don’t Succeed by Aaliyah
Ease My Mind (DJ Premier Remix) by Arrested Development
My day starts with an 11-minute Sa Ray Sa Sa meditation.
This version is to be practiced on the Full Moon, but I was so inspired by this meditation for Saturday’s full moon (5/4/2019) that I am continuing with it, for at least 40 days.
This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure.*Yeah, I need this!
Mantra:
Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang
Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang
Mudra and Movement:
Start with hands flat together in Prayer Pose at the Navel Point. Breathe in.
Sa Re Sa Sa, ascend the palms up the center front of the torso passing all the chakras, about 4·6 inches in front of the body
*Passing by Heart Center, begin to open the hand mudra to resemble a lotus flower; fully open by the time the hands reach the level of the Brow Point. (The open lotus has the base of the palms together, the little finger tips touch and the thumb tips touch. The rest of the fingers are spread open to express an open lotus flower.)
*The full path up coordinates with: Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang
4. Har Re Har Har turn the fingers to point down, with the back of the hands touching
*It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again.
*The full path down coordinates with: Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang
Eyes: Focus at the tip of the nose, eyes are 9/10th closed.
Mudra: Elbows are by the sides, forearms are at a 45° angle, with the fingers at the level of the throat. The exercise begins with the palms facing down.
Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.
When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.
Yogi Bhajan said that the thumbs crossing in this way (right under left) is the key to the meditation.
Mantra: Har
Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”).
Time: Continue for 3-11 minutes. To end, sit quietly and reflect on the vibration of the mantra.
Set for the Nervous System and Glandular Balance*
This kriya is for reducing stress and fortifying the mind and body to effectively respond to change in a healthy way.
*I am doing all the exercises in this kriya for 3 minutes each. It is a very powerful kriya and after doing the full sequence on day-one, I decided to break it down so my body and mind are more prepared and can sustain this for a 40 or more day challenge. Please remember to breathe and rest between each section. I find that to end, I breathe in through my nose, with closed eyes, I roll my eyes up to look at third eye, and hold my breath for 10-15 seconds. I also make sure to have a gentle neck lock and root lock**. I like to notice the colors that appear before my “eyes”-noting their relation to the chakras. I then continue to breathe normally and rest for another 2-3 breaths before I continue on.
**I describe the sensation of the neck lock as a subtle lifting-up behind the ears to create a long back of the neck and of the root lock as a gentle pulling-up on the muscles of the “seat” as if to try and lift yourself off the floor.
Sit in Easy Pose with the arms extended straight out to the sides parallel to the ground. The palms are facing up. Begin to move only your Saturn finger (the middle finger) up and down rapidly. Using a powerful breath, inhale as you raise the finger and exhale as you lower it. Continue rhythmically, coordinating this movement with the breath for 7 minutes. This exercise stimulates the pituitary to create a balance between the parasympathetic and sympathetic nervous systems.
Remain is Easy Pose. Stretch the arms out in front parallel to the ground. Place the left hand over the right interlacing the fingers with the palms facing down. Begin to rapidly swing your arms from side to side, moving the head and neck in the same direction as the arms. Keep the elbows straight. Continue coordinating the movement with a powerful breath for 5 minutes. This exercise makes the body very flexible. It also strengthens the chest muscle and stimulates the lymph nodes in that area.
Sitting in Easy Pose, extend the arms straight out in front, parallel to the ground. Make fists of the hands with the thumbs tucked inside touching the fleshy mound below the little finger. Keeping the arms and hands straight, bring the left arm up as the right arm goes down. Continue alternately moving the arms up and down forcefully, coordinating the movement with forceful breathing for 8 minutes. This exercise works to balance the parathyroid gland and stimulates weight loss.
Butterfly Pose. Sit with the soles of the feet pressed together. Draw the feet into the groin, keeping the knees as close to the floor as possible. Interlace the fingers and place the hands in the lap.
Inhale and raise the arms up over the head while simultaneously drawing the knees up towards the center of the body. Exhale and lower the knees and arms down to the original position. Continue rhythmically coordinating the movement with powerful breathing for 8 minutes. This exercise balances the prana and apana, and sets the navel point.
. I had one lesson planned out but was so inspired by my own class last night that I did some adjusting and I am even more satisfied with the flow now. In general, for maximum benefit, kriya’s should be done in full, but this is not a Kundlini yoga class-just one inspired by it. I also know that benefit will be reaped even in this fusion form. What can I say…I like to color outside the lines. I want to do something that no one else is doing which will be the authentic representation of the energy inside my soul that inspires me to dance. #AlwaysBeDancing
I Am Uniquely Eve 