Tonight starts the mantra of Light-Bright. We need to be the brightness that conquers the darkness of the winter months and to allow the good in us to conquer the evil. We all have the proverbial devil and angel on our shoulders it is just how we react to them is what separates us. We need to be the light and shine as bright as possible to lead the way into a more positive time of growth for us, personally, communally and globally.
To keep your vibration bright, light and at a high frequency, make time for self care every day. Yoga, meditation, clean food, positive affirmation, kindness, Qigong…..set aside time each day-in a routine-for a formal practice and then encourage as much mindfulness into your daily life as possible.
Seated Breathing Sequence:
Gyan mudra. Breathe in 4 sniffs; breathe out 4 sniffs. Last sniff in, ends the full inhale/Last sniff out, ends the full exhale. (1min.)
Clasp hands. Leave a space for a diamond to form. Powerful inhales and exhales. (1 min.)
Press hands together very hard. Make a diamond. Press the piece of coal so tightly a diamond forms. Continue powerful breathing. (1 min)
Inhale & Squeeze as hard as you can. Hold breath-tighten every part of the body as tight as possible. Breathe out & release.
Today’s set is for spinal flexibility and the release of pent up stagnation so we will become lighter and brighter.
Playlist: Myopia by Moby Circling by Four Tet Sea Of Stars (Remix ft. Amanda Giacomini) by MC Yogi Keep On Movin’ by Soul II Soul River by Ibeya Synchronize ft. Jarvis Cocker by Discodeine I Want To Be Free by Ohio Players Rude Movements by Ahsford & Simpson Can You Feel It (Instrumental) by Mr. Fingers The Ancient Gong by Guru Terath Kaur Khalsa Sweat (Sweat the Club) by Jay Williams
Groove & Flow playlist 11/16/2020
Ayurvedic Tips for Autumn
Fall is a time of transition. Trees, shrubs, animals and birds are preparing for the winter. They are all gathering the energy, including nutrition, that they will need to survive the winter. Temperature is dropping and the wind is slowly gathering strength, carrying with it a hint of winter on its breath. Autumn is windy, erratic and cool.
These are all qualities shared by vata dosha (vata-wind/dosha=energy)
Vata is one of the three energetic forces of the subtle body, the inner happenings of the life inside your body.. This particular dosha corresponds with the elements of air and ether (space). Thanks to the airy and mobile qualities of vata, it plays an integral part in healthy bodily functions such as digestion, the flow of breath, and communication between the mind and the nervous system. Vata types tend to have creative personalities and are often inquisitive in nature.
Excess vata can cause the body, mind, and emotions to feel scattered like the wind. This type of imbalance can happen to anyone, regardless of their Ayurvedic constitution or body type.
Ayurvedic tips to balance Vata this fall:
1. Enjoy warm cooked foods. Foods made with a little olive oil or ghee have a wonderful soothing effect that immediately calms down restless Vata. Root vegetables, hearty grains, soups, and stews are recommended. Cooked grains – like oatmeal, tapioca, cream of rice, and cream of wheat – and most nuts and seeds are also beneficial.
2. Use warming spices like ginger, black pepper, cinnamon and cumin, but not extremely hot spices like cayenne pepper.
5. Take extra care of your skin with a warm sesame oil self-massage.
6. Increase stillness in your day to connect with yourself. Vata is aggravated by feelings of fear and insecurity.
7. Get enough sleep; nap when you need.
8. Reduce stress by consciously practicing yoga, meditation, long deep breathing and alternate nostril breathing.
9. The colors we wear can greatly contribute to how we feel. To help us feel light, be sure to wear bright colors, such as a camisole, a scarf or a pair of sox. Choose the color that makes you feel the lightest and brightest you, you can be. Its a sure fire way to add the perfect color splash into your day to keep you light and bright and uplifting.
10. Try to stick to a regular routine: go to bed at the same time, meditate daily, yoga every morning.
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 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!)
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.
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!)