Always Be Dancing

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


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Groove & Flow 11/16/2020: Light-Bright!

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.

3. Enjoy warm beverages such as chai or golden milk.

4. Eat less cold and raw foods. 

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.


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Yoga Books and Online Health and Wellness Classes at the Morse Institute Library

I am so lucky!

A few years ago, I taught teen yoga workshops for the library. They were a lot of fun and I really enjoyed sharing them with the community through the library. One of the best things, is that all programs through the library are open and accessible to all and are free of charge for the participants.

Fast forward to now. The teen librarian shared my name with the adult programming coordinator and voilà! through a generous self-help grant, I am now offering my Groove & Flow series through their online event portal (search for yoga in calendar). Here is the link to my online yoga video-library. Along with my classes, the library has been able to bring a fabulous online Qigong program with Dr. Ming Wu and Dr. Wei Li. Here is the link for the online Qigong video-library.

I skimmed though the library’s yoga book selection and created a list of books that I thought would compliment my teaching. Of course, there are so many yoga books available, so my list is just a snap shot of some. This list does not include children’s books (here’s are two good blog posts I wrote “My Top 20 Books About Yoga For Kids” and “21 Mindfulness and Yoga Books and card Decks For Kids”)

  • Accessible yoga: poses and practices for every body by Jivana Heyman  
  • Adaptive yoga moves any body by Mindy Eisenberg  
  • Autumn winter spring summer by Sandra Sabatini, Silvia Mori
  • Chair yoga for seniors: stretches and poses that you can do sitting down at home by Lynn Lehmkuhl
  • Chair yoga: seated exercises for health and wellbeing by Edeltraud Rohnfeld
  • Chair yoga: sit, stretch, and strengthen your way to a happier, healthier you  by Kristin McGee  Gentle yoga : a guide to low-impact exercise by Lorna Bell and Eudora Seyfer
  • K.I.S.S. guide to yoga by Shakta Kaur Khalsa 
  • Lilias! yoga gets better with age by Lilias Folan
  • Relax into yoga for seniors : a six-week program for strength, balance, flexibility, and pain relief  by Kimberly Carson, MPH, E-RYT; Carol Krucoff, E-RYT 
  • Relax into yoga for chronic pain: an eight-week mindful yoga workbook for finding relief and resilience by Jim Carson, PhD, Kimberly Carson, MPH, C-IAYT, Carol Krucoff, C-IAYT  
  • Restore and rebalance : yoga for deep relaxation by Judith Hanson Lasater, PhD, PT  
  • Yoga for body, breath, and mind : a guide for personal reintegration by A.G. Mohan
  • Yoga for healthy aging : a guide to lifelong well-being by Baxter Bell, MD, Nina Zolotow
  • Yoga for women by Shakta Kaur Khalsa 
  • Yoga for women : wellness and vitality at every stage of life by Shakta Khalsa 
  • Yoga for osteoporosis : the complete guide by Loren Fishman, Ellen Saltonstall  
  • Yoga in bed : awaken body, mind & spirit in fifteen minutes by Naomi Sophia Call    
  • Yoga mind & body by Sivananda Yoga Vedanta Centre  


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Groove and Flow Online September-December 2020

I am excited to have the opportunity to bring to the community Groove & Flow classes through the Morse Institute Library’s Online Event Portal.

My next Groove & Flow is Saturday September 19th at 11:00AM. Registration is open now.

Groove: Late Summer and the Earth Element

Flow: Balance, Harmony and Rhythm 

Coming Soon:

Mondays @ 7PM (Registration opens 2-weeks ahead of each date)

Monday: September 28

Mondays: October 5 & 19

Mondays: November 2, 16 & 30

Monday: December 14

Please check out my latest blog post 

Purpose, Intention & Patience

Check out my videos on YouTube


I am available for:

  • Motivation sessions. Please let me help motivate you! 
  • Online classes for Adults and Children. Privates and groups.
  • Video production for private and community use. 
  • Please email me for more information AdamAnt_Eve@hotmail.com

The next Grounding In Community will be held on Natick Common, Sunday September 27th 1:30-2:55. I hope you will join us for inspiring community connecting event. I will be leading a wonderful short Groove & Flow activity for everybody to enjoy.


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Eve Costarelli’s Online Offerings: Groove and Flow Yoga and Dance Breaks (all ages; all abilities) May-June 2020

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)*

For Kids:

After-school Groove & Flow Yoga (on hold until September)

Groove & Flow Yoga for Tots+ https://commonstreet.zoom.us/s/717933065 Thurs. 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/953634210 Mon. 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/781560765 Thurs. 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 YouTube channel. 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!)