Always Be Dancing

Yoga and Flamenco for Every/body & Mindful Book Reviews By Eve


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Today’s Kriya: The Woman’s Set for Beauty, Radiance and Grace

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!

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  1. 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.
  2.  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.
  3. Camel Pose. Long, deep breathing. 1-3 minutes. This exercise adjusts the reproductive organs. D8DDA2E4-9BC6-47B9-882E-E00E66B8B97F
  4. Shoulder Stand. Long, deep breathing. 1-3 minutes. This exercise releases pressure on all of the organs and stimulates the thyroid gland.653A7B07-419B-4682-AB04-877838064A08
  5. 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.ED6CA45E-DFB2-4400-ACC6-56230A3E5419
  6. Child’s Pose. Palms face up by feet. Totally relax. 1-3 minutes.
  7. 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. 1A3E2B94-A387-4D38-95E1-1AFC2CFAEBC6
  8. 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.CBF79227-6A23-4FC6-B38F-AAD8401DDA2F
  9. 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.
  10. Cat Pose. Press chin into chest; arch up like an angry cat. Hold with long, deep breathing. 1-3 minutes.IMG_2476
  11. 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)
  12.  Corpse Pose. Relax on the back or in chair, palms facing up. 3-10 minutes.


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Kundalini Woman’s Set

Quiet meditation in rock pose 3min

Life Nerve Stretch L-D-B; L/R 3min

Camel var./ Camel pose 3min

Shoulder Stand L-D-B 3min

Archer L/R 5min

Baby 3min

Bow L-D-B 3min

Locust 3min

Cow L-D-B 3min

Cat L-D-B 3min

Stretch B-O-F 3min

Corpse 8-10min

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#flamenco #yoga #kundalini #dance #speedyyogini #inclusive #alwaysbedancing #alwaysbedancingflamenco #olenamaste #evecostarelli #natickma #smallbusiness #kundalinifusion #peacemoji #iameve #innerpeas #todayskriya


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Boston Dance Alliance is Inclusion

        Boston Dance Alliance is Inclusion

“Through their new referral service for dancers with disabilities, the Boston Dance Alliance strives to break down barriers to inclusion. I was thrilled to see their action become a reality when I received an interview for and then earned the position to teach a 5-week accessible youth flamenco class at the Cotting School in Lexington. This is a chance of a lifetime, affording me the opportunity to share my love of flamenco with this inclusive community. Thank you BDA for increasing cultural equity and access to dance for diverse communities! 

~Eve Costarelli, owner and founder, Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/body

Boston Dance Alliance is committed to opening doors to dance. Our free referrals for dancers with disabilities and those who want to work with them are only possible because of your generous support.

Every donation of $50 or more gets you the benefits of membership!

Donate Here
Share in the success of the organization honored this year as one of the four best small nonprofits in the state by the Massachusetts Nonprofit Network.

Thank you so much!

Debra Cash, Executive Director
Boston Dance Alliance
19 Clarendon Street
Boston, MA 02116
www.bostondancealliance.org

P.S. Check if your employer will match your gift! And BDA can now accept gifts of stock.


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It’s Great Time for Yoga & Flamenco!

882824_10151907518920295_1244060619_oNow is a great time to bring one of Eve Costarelli’s varied mindfulness programs to your school, center or special event. Eve Costarelli will seamlessly adapt her programs to fit yours and your students/residents needs.

  1. ¡Olé Flamenco! Educational Flamenco Presentation:*September 15 – October 15 is National Hispanic Heritage Month. This dynamic, experiential arts learning program can help bring Hispanic cultures to life for your students. Available all year.a. With guitarist, Antonio Tiriti

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  2. ¡Olé Flamenco! Workshops* & Classes*in addition to or separate from the educational presentationa. with guitarist Antonio Tiriti

    b. Solo

  3. In-School Yoga & Mindfulness (working with school districts)

     

  4. Accessible Flamenco & Yoga (for populations who need accessibility and adaptability)

Programs are available for grades K-12; college level; corporate events; senior living facilities and private hire. All programs are inclusive and can be adapted as needed for those with special needs including physical disabilities, medical conditions, intellectual difficulties, or emotional problems, including deafness, blindness, dyslexia, learning difficulties, and behavioral problems.

Please contact Eve Costarelli for scheduling and pricing:

AdamAnt_Eve@hotmail.com or 617-216-1643

All About Eve:

For over 20 years, Eve has been an arts educator, teaching flamenco, tap dance, and yoga to children through seniors citizens of all levels and abilities. She practices a therapeutic and body-centric approach to teaching to give her students both physiological and psychological benefits from these art forms.

Eve is the lead teacher for Framingham’s own Open Spirit Centers Nourishing Teachers, Strengthening Classrooms project, bringing mindfulness into both the Framingham Public Schools and Hoops & Homework, an award winning after-school program for the neediest children in Framingham.

Ms. Costarelli is a familiar face on the Boston dance scene, and along with guitarist Antonio Tiriti, brings educational and experiential flamenco performance and workshops all over New England. Eve and Anthony are past members of Young Audiences of Massachusetts and Celebrity Series: Arts for All!

Eve Costarelli is the creator of Always Be Dancing Expressive Arts: Yoga and Flamenco for Every/Body.

All programs are adaptable, accessible and inclusive www.AlwaysBeDancing.com

 

 


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Book Review by Eve: The ASD And Me Picture Book by Joel Shaul

IMG_8157 (1)Once again, Joe Shaul hits it out of the park with an accessible, user-friendly book for children on the Autism Spectrum. The book clearly explains, with easy-to-read cartoon/clip art-like illustrations, how we are all different yet all the same and shows how we can quantitatively assess these things thereby gaining insight about ourselves and the world around us paving the way for self- reflection and improved self control.

I love the outlined head-shapes with the visual depictions of thoughts actions and ideas. This makes it so clear and simple. It really helps to delineate differences and similarities so that we can see that we are similar to each other not only by our similarities but also by our differences; we are similar because we are different and by becoming aware of this we will be able to blend all varied modalities together seamlessly, into a world that truly allows everyone their own growth path. This book is great for kids with ASD but it is also great for everyone else to appreciate and learn from. Its especially good for visual learners.

I highly recommend. It is a great tool!

How will I use this book:

As you can see, I was inspired to make visuals of my own thoughts on the sticky notes attached to the book in the heading photo. Inside my head, I have ideas to make accessible flamenco as a way to discover ones true nature. It makes it very clear what I am thinking about and what makes me, me. These are things that I am good at, I feel confident about and I am passionate about expressing within this creative form.

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Full Disclosure: Jessica Kingsely Publishing sent me this book. All opinions are my own.


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Book Reviews by Eve: No One Needed To Know by D. G. Driver

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D.G. Driver, author of No One Needed To Know, delivers an honest and highly relateable portrayal of a pre-teen girl, Heidi (who is partially biographical) with an older brother who has autism. On one hand, Heidi wants desperately to fit in with her peers and on the other hand, remain true to her family values. It is easy to identify with her as she struggles with her own coming of age at a time when society was much less inclusive for people with autism. On the precipice of “growing up”, we meet Heidi when she is unable to stick up for herself or her brother, but she evolves into a resilient, brave young woman, who comes, not only, to her brother’s rescue but also, in turn rescues herself. I highly recommend this book. It is a great heart-felt, eye opening “slice of life” that should be shared at school, in the home and out into the world. back-of-no-one-needed-to-know-5

Full Disclosure: The author sent me a copy of this book. All opinions are my own.


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Halloween Yoga For Kids

Halloween Yoga Comes to Mini Miracles Childcare Center:human-skeleton-vector-illustration-body-anatomy-internal-organ-34569329

Class started, as it always does, with the ringing of the chime, breath in, breath out.

Me: Where does a skeleton live before it is dead and is buried in the ground?

Them: In the ground, in a scary house, icky and gooey….In your body!

Me: That’s It!

We had a talk about how some things are scary like skeletons, zombies, ghosts and witches, but they are not real, so even though you feel scared by them, they are not real and cannot hurt you. At Halloween, it is fun to dress up in scary costumes, but it is also fun to dress up in non-scary  ones, like Belle, Ariel, Superman and Elsa. Remember to respect other children’s’ feelings.Not everyone likes to be scared. Also remember, that even if you do feel scared, inside the costume is just a friend or a sibling or even a parent. Stay with your adult, do not run into the street and let your parent help choose the candy you can eat. Have a happy and safe Halloween!

Halloween Yoga Sequence for ages 15 Months+ All inclusive. Adapt as needed.

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Happy Pumpkin Pose To Color

  1. Happy Pumpkin: Easy pose with hands in Garuda Mudra at the heart center. Give yourself a heart hug as you breath in and out. mudra-garuda
  2. Twisting Ghost : While making a Woooooooooo sund like a ghost.

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3. Mixing the Candy : Slow to Faster one direction. Stop. Repeat opposite direction.

4. Candy Bowl: This can be done with hands in the back for support. Also, lift one hand, reach in and say “Trick or treat” as you pull out a piece of candy. Switch Sides. Then try both. Try mixing the candy while in bowl pose. Throw hands up and say “Happy Halloween.”img_3919

5. I Am Happy, I AM Good MeditationSitting, criss-cross yoga sauce. Pointer fingers stretched out and using thumb to hold other fingers curled.
I am happy; I am good. I am happy; I am good (Shake pointer fingers)
A-E-I-O (finger tips together at the belly button) ; A-E-I-O (finger tips together by the heart) ; A-E-I-O (finger tips together by the forehead); U (hands reaching up to sky).
Ha-ha-ha-ha (finger tips together by the forehead) ; He-he-he-he (finger tips together by the heart) ; Ho-ho-ho-ho(finger together at the belly button) ;Hooooooo (pronounced “who” hands reaching our by the knees). I have finger tips join as a brain gym activity.

6. Feel Your Heart Beat: Use Ride Your Bumpy Camel-up and down faster and faster, like a heart beat when you get scared. Then bring the tempo back down, to show resting heart rate.conferenceyoga-for-children-disordersppt-28-728

7. Howling Wolf: Hooooooowwwwwoooooooo & Back Cat: Meoooowwwwwwwyoga-poses-cat-cow-back-stretch-pose

8. Haunted House: Lift one leg up for a chimney, swirl the ankle for the smoke coming out of the chimney. Switch sides. img_3920

9. Kick Away The Ghosts: We did it 8x. donkey-kick

10. Welcome Mat: Taking a rest mid class. Lay on your belly, rest head, eyes and energy. Listen to your heart and try to hear your heart beating. Can you slow it down? Do you notice how calm you feel? How Happy? How Safe? How strong? crocodile_1

11. Zombie: Rise up and find your inner zombie. Similar to mountain and up mountain pose. Skip the last one  with the cut in 1/2, guts spilling out. But do say “arrrgggghhhh” and plod around on your mat a bit. zombie_yoga_by_wonder_twin

12. Crescent Moon: Can do it with breath. img_3922

13. Witch on a Broom (with hat), Witch Taking Flight & Flying Witch: “I am brave (Warrior I). I am bold (Warrior II). To our brooms, we take hold! (Warrior III)” 

14. Eye In The Sky: Twinkle fingers. Big smile.dsc01693

15. Owl: “whoooooooooooo” breath. Turn head side-to-side. Tuck arms in like wings. img_3923

16. Littlest Pumpkin in the Patchimg_3924

17. Tootsie Roll: The most calming!  bryce-gets-wrapped-up-like-a-map-during-yoga

 

18. Freeze Yoga Dance: Start out by leading them into poses and saying freeze to get them to hold the poses. Then let them do any poses they want and randomly stop the music. Then starting adding in suggestions, such as: Do a pose with one hand on the floor. Do a pose with your belly on the floor but not your feet. Make the smallest pose you can. The largest. And so on…

 Fun Halloween Songs:

  1. Purple People Eater
  2. Woolly Bully
  3. Monster Mash
  4. I Put A Spell On You
  5. Love Potion No. 9

¡Olé! Happy Halloween! Love, Eveimg_3917-1

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