Groove & Flow w/ Eve 10-5-2020

Playlist: 

Groove: All songs/ Roy Lobb	Flow:
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	En El palacio Del Sultan by Juan Martin Tiferet by Juan Pascual Tangos De Mi Novia by Son De La Frontera Villanesca By Devin Ulibarri Sat Narayan Wahe Guru by Ajeet Kaur  (see below for meditation)

Groove & Flow Playlist 10-5-2020

Breathing exercise for calmness and stillness

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!

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  

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

• Venmo Eve-Costarelli; Paypal Adamant_Eve@hotmail.com
• Checks Eve Costarelli 16 Porter Road, Natick, MA 01760
• Contact Eve @ AdamAnt_Eve@hotmail.com for info.

**************************************************************************************************************************************************************************************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!)