Always Be Dancing

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


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Floor Yoga Set For A Broken Ankle

My brother just had surgery because he broke his ankle. The injury is still very fresh so I created a yoga set that he can do sitting on the floor with his legs straight out (pillow under the knees to soften, when needed). He can gradually change these to seated in a chair but for now the weight and shape of the cast and the recentness of the accident, it is best to keep him on an even, low level. He will be most grounded in this position.

I suggest setting a timer for each section and keeping the sections evenly timed. Try 1-5 minutes each to start.

Yoga 11/11/2020

Start with Deep Belly Breathing:

* Sit comfortably, upright but not rigid or lay down.
*Close your eyes or keep them softly focused on one object. Having an actual spot for eyes to focus on is very important as it gives a home base for the eyes when the mind wanders. You can use the tip of your nose, a spot on the wall or through closed eyes, the third eye point.
*Place your hands on your lower belly, on your legs or in your lap.
*Create your own quiet, still space inside. I call this your Inner Love-Shack.
*Inhale through your nose. Keep your mouth closed. Your belly should fill round on the inhale. Your body will feel like it is a balloon being filled up.
*Notice the pause at the end of your inhale.
*Slowly let the air out through your nose. You want the exhale to be long and gentle. Your belly will soften. If a mouth exhale is done, keep the lips slightly pursed and allow the air to seep out slowly as if you are trying to ripple a flame of a candle.
*Notice the pause at the end of the exhale.
*Repeat 3-5x or as long as you like. If your mind wanders, just pull it back to the breath and the sensation of your hands. 
*When finished, sit quietly for a few moments and enjoy the stay in your Inner Love-Shack, inside and out.

  1. Cow/Cat: Legs out, back not against a wall/bedside, hands on knees. Close eyes and beam out through the third eye point and add in the chant “sat” Nam” or whatever resonates with you to keep a high positive vibration happening in your head and throughout your body.
  • With chin moving up (cow) & down (cat)
  • Without chin moving 
  • Breathe in open chest, lift chin, lift puppy tail
  • Breathe out cat, curl forward (arch back like a halloween cat), drop chin
  • Breathe in your pelvic bowl spills water out the front
  • Breathe out the pelvic bowl spills water out the back
  1. Holding Up The Sky With One Hand (Legs out, can be gently backed up to a support) Start with hands on belly and return there on each exhale before you switch sides.
  • Press down with one hand to keep the floor from coming up. 
  • Press up the sky with the lower palm on the other hand. 
  • Breathe in as you stretch up & open; breathe out as you, bring the energy to your power belly and change sides.

Holding Up the Sky With Two Hands 

  • Start with both hands on lower belly
  • Breathe in as the hands travel up.
  • Stretch up over head, with both hands, from the lower palm. 
  • Breathe out, hands return to belly.
  1. Stealth Ninja (Legs out, body slightly pulled away from support, so that hand can snake behind)
  • Press one hand forward near your shoulder and chin, to ward off an attacker. It has the sensation of being propelled in that direction.
  • At the same time, look over the opposite shoulder, as if to check behind you. 
  • The other hand is behind the back reaching in in the same direction the head is facing. Your body is moving in one direction and you are looking over the other shoulder while at the same time the back hand is reaching as if to grab a friend’s hand
  1. Hip Circles (legs out, support under knees advised, hands on knees)
  • Move hips around in a circular motion in one direction, like an old fashioned coffee grinder
  • Repeat in the other direction.
  1. Backbend
  • Hands behind on the floor
  • Lift chest and lean back.
  • Head can drop behind, but keep chest lifting and open and back strong.
  1. Forward Fold
  • Fold forward but have knees comfortably bent
  • The “goal” is belly to thighs; knees bent more will facilitate this 
  1. Square Breathing
  • Breathe in (count 4/5/6/7/8…your choice)
  • Hold same amount
  • Breathe out same amount
  • Hold the same amount.
  • Repeat
  1. 4 Cycle Breath
  • In/Out nose
  • In/Out mouth
  • In nose/Out mouth
  • In mouth/Out nose.
  • Repeat


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Mindful Book Reviews By Eve: Sun Kisses, Moon Hugs by Susan Schaefer Bernardo

Mindful Book Reviews By Eve: Sun Kisses, Moon Hugs by Susan Schaefer Bernardo; Illustrated by Courtenay Fletcher; Inner Child Flower Books.

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As part of Multicultural Children’s Book Da2019 (1/25/19) I am reviewing the wonderful new title Sun Kisses, Moon Hugs by Susan Schaefer Bernardo. The sweet dialogue, encased in calming rhythms, delivers the important message that love is forever. I was immediately drawn to the fact that this story, although seemingly about people who are separated by physical distance, also touches on the reality of a more permanent separation. This book does not make you feel sad; it just allows the embrace of love to be felt, no matter the permanence of the separation. I love this book. It should be in homes, libraries, schools, therapist offices etc. It is not only a beautiful bedtime story for all children, but it also serve an important purpose as a therapeutic book for children coping with grief, anxiety or loss.

The illustrations by Courtenay Fletcher are sweet and connect to the story perfectly. I love the diverse sampling of characters and how they show simple ways that love is always present, even when a person is not present.

¡Olé Namaste! Eve Costarelli

Thank you to Susan Schaefer Bernardo for sending me this book. All opinions expressed are my own.

For more information about accessible mindfulness/yoga/dance, please visit alwaysbedancing.com

#ReadYourWorld hashtag #mindfulbookreviewsbyeve #childrensyoga #childrensbooks #picturebook #mindfulness #yoga #alwaysbedancing #evecostarelli #speedyyogini #speedykundalini

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Multicultural Children’s Book Day 2019 (1/25/19) is in its 6th year and was founded by Valarie Budayr from Jump Into A Book and Mia Wenjen from PragmaticMom. Our mission is to raise awareness of the ongoing need to include kids’ books that celebrate diversity in homes and school bookshelves while also working diligently to get more of these types of books into the hands of young readers, parents and educators. 

MCBD 2019 is honored to have the following Medallion Sponsors on board!

*View our 2019 Medallion Sponsors here: https://wp.me/P5tVud-
*View our 2019 MCBD Author Sponsors here: 
https://wp.me/P5tVud-2eN

Medallion Level Sponsors

Honorary: Children’s Book CouncilThe Junior Library GuildTheConsciousKid.org.

Super Platinum: Make A Way Media

GOLD: Bharat BabiesCandlewick PressChickasaw Press, Juan Guerra and The Little Doctor / El doctorcitoKidLitTV,  Lerner Publishing GroupPlum Street Press,

SILVER: Capstone PublishingCarole P. RomanAuthor Charlotte RiggleHuda EssaThe Pack-n-Go Girls,

BRONZE: Charlesbridge PublishingJudy Dodge CummingsAuthor Gwen JacksonKitaab WorldLanguage Lizard – Bilingual & Multicultural Resources in 50+ LanguagesLee & Low BooksMiranda Paul and Baptiste Paul, RedfinAuthor Gayle H. Swift,  T.A. Debonis-Monkey King’s DaughterTimTimTom BooksLin ThomasSleeping Bear Press/Dow PhumirukVivian Kirkfield,

MCBD 2019 is honored to have the following Author Sponsors on board

Honorary: Julie FlettMehrdokht Amini,

Author Janet BallettaAuthor Kathleen BurkinshawAuthor Josh FunkChitra SoundarOne Globe Kids – Friendship StoriesSociosights Press and Almost a MinyanKaren LeggettAuthor Eugenia ChuCultureGroove BooksPhelicia Lang and Me On The PageL.L. WaltersAuthor Sarah StevensonAuthor Kimberly Gordon BiddleHayley BarrettSonia PanigrahAuthor Carolyn Wilhelm, Alva Sachs and Dancing DreidelsAuthor Susan BernardoMilind Makwana and A Day in the Life of a Hindu KidTara WilliamsVeronica AppletonAuthor Crystal BoweDr. Claudia MayAuthor/Illustrator Aram KimAuthor Sandra L. RichardsErin DealeyAuthor Sanya Whittaker GraggAuthor Elsa TakaokaEvelyn Sanchez-ToledoAnita BadhwarAuthor Sylvia LiuFeyi Fay AdventuresAuthor Ann MorrisAuthor Jacqueline JulesCeCe & Roxy BooksSandra Neil Wallace and Rich WallaceLEUYEN PHAMPadma VenkatramanPatricia Newman and Lightswitch LearningShoumi SenValerie Williams-Sanchez and Valorena Publishing, Traci SorellShereen RahmingBlythe StanfelChristina MatulaJulie RubiniPaula ChaseErin TwamleyAfsaneh MoradianLori DeMonia, Claudia Schwam, Terri Birnbaum/ RealGirls RevolutionSoulful SydneyQueen Girls Publications, LLC

We’d like to also give a shout-out to MCBD’s impressive CoHost Team who not only hosts the book review link-up on celebration day, but who also works tirelessly to spread the word of this event. View our CoHosts HERE.

Co-Hosts and Global Co-Hosts

A Crafty ArabAgatha Rodi BooksAll Done MonkeyBarefoot MommyBiracial Bookworms, Books My Kids Read, Crafty Moms ShareColours of UsDiscovering the World Through My Son’s EyesDescendant of Poseidon ReadsEducators Spin on it Growing Book by BookHere Wee Read, Joy Sun Bear/ Shearin LeeJump Into a BookImagination Soup,Jenny Ward’s ClassKid World CitizenKristi’s Book NookThe LogonautsMama SmilesMiss Panda ChineseMulticultural Kid BlogsRaising Race Conscious ChildrenShoumi SenSpanish Playground

TWITTER PARTY Sponsored by Make A Way Media: MCBD’s super-popular (and crazy-fun) annual Twitter Party will be held 1/25/19 at 9:00pm.E.S.T. TONS of prizes and book bundles will be given away during the party. GO HERE for more details.

FREE RESOURCES From MCBD

Free Multicultural Books for Teachers: http://bit.ly/1kGZrta

Free Empathy Classroom Kit for Homeschoolers, Organizations, Librarians and Educators: http://multiculturalchildrensbookday.com/teacher-classroom-empathy-kit/

Hashtag: Don’t forget to connect with us on social media and be sure and look for/use our official hashtag #ReadYourWorld.