Always Be Dancing

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


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Mindful Book Reviews By Eve: Angry Octopus: A Relaxation Story by Lori Lite

Angry Octopus: A Relaxation Story by Lori Lite

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This is a very well-crafted relaxation story that takes you, step-by-step, through active progressive muscular relaxation meditation.  The story pays special attention to bringing attention to feelings and sensations and it highlights important concepts such as self-reflection, body awareness and cooperation. This is a great book to read aloud to your own children as well as any children you have the opportunity to read to! It makes a great addition to a yoga class or a bedtime ritual and school teachers could use it to help their students relax. The sea creatures are adorable and I love the brightly colored palette and the blurred background lends to the feeling of being under the sea. This book pairs perfectly with Angry Octopus: Color Me Happy, Color Me Calm by Lori Lite (see my review here). Together, they pack a power punch and are great books to help children to enjoy being calm and aware.

 

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Mindful Book reviews By Eve: Everyday Kundalini: Yoga, Meditation, Mantras and Breathing to Empower and Transform Your Life by Kathryn McCusker

 

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I knew this was going to be a great book from the get-go as I have been bit by the Kundalini bug and am hungering for knowledge. This book does a great job of hitting on the main points of Kundalini from the history to the subtle body to the therapeutic benefits and offers up a variety of meditations with easy to follow directions accompanied by clear pictures.

I was most inspired by the Sodarshan Chakra Kriya and have committed to a 40 day journey with it. I am starting a little lighter than the author (I am starting with an 11 minute version) but I was immediately drawn to the power of this meditation and after a little online research, I had the tools to begin.

This is book is a great kick off to the understanding of the amazing power of Kundalini yoga. It is a great addition to my personal yoga and mindfulness library and I highly recommend it. It will be a great companion to my expanding Kundalini practice.

Videos by Kathryn McCusker:

What is Kundalini?

What are the benefits of Kundalini?

Everyday Kundalini: Meditation to release anger

Thank you to Watkins Wisdom for sending me this book. All opinions expressed are my own.


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Yoga In The Park/Framingham Common

Dear Friends,
I have partnered with Downtown Framingham, Inc. to bring yoga (with a little bit of flamenco) to the Framingham Common this summer. This weekly series runs from Saturday June 2nd- Saturday September 8th.
 
 
 
Hope to see you there! 
Classes are fully accessible and inclusive.
¡Olé Namaste!
Eve
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DFI is proud to announce our summer-long yoga series! Each Saturday morning from 10-11 a.m. a yoga class will be held on the Downtown Common. Each week a different local instructor will lead the group through poses and breathing exercises to help you feel calm for the whole weekend. Join us! Tickets or season passes can be purchased on Eventbrite (see links and schedule below). $5/class; $60/season pass (Children 12 & under, free)

If the weather is not suitable for classes to be held outside, they will be relocated to the upstairs gallery at Amazing Things Arts Center at 160 Hollis Street.

Schedule

Select the date you would like to attend to purchase tickets.

Click here to purchase a $60 season pass

June 2
Amy Moses

June 9
Samela St. Pierre

June 16
Eve Costarelli

June 23
Meghan Margarette

June 30
Eve Costarelli

July 7
Amy Moses

July 14
Samela St. Pierre

July 21
Meghan Margarette

July 28
Meghan Margarette

August 4
Amy Moses

August 11
Samela St Pierre

August 18
Meghan Margarette

August 25
Meghan Margarette

September 1
Amy Moses

September 8
Meghan Margarette


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Mindful Book Reviews By Eve: Late summer round up of books from Skyhorse Publishing

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  1. The Little Red Book of Yoga Wisdom Edited by Kelsie Besaw

    This is a nice compact book filled with great photos and quotes. From the Bhagavad Gita to Yoda with some Einstein, Mother Theresa and Jennifer Aniston in-between, this book nicely offers quotes to inspire, affirm, ground and elevate you.

    This book would make a nice gift for the yoga enthusiast in your life!

  2. Anatomy, Stretching & Training for Yoga: A Step-By_Step Guide To Getting The Most From Your Yoga Practice by Amy Auman And Lisa Purcell IMG_9981

    This is a nice companion to your yoga practice. It will heighten your anatomical understanding and how the highlighted muscle groups are affected by each asana. Using both a live model and computer generated one, which has muscles highlighted, this book enlightens the physical, mental and energetic connections to the poses. I really like the computer model’s visual musculature and the side boxes that include benefits and contraindications of the effects of the poses and the insight into fostering inner peace throughout the practice. The descriptions are clear and helpful and a special side note, I really appreciated how the model had good eye position in the poses. That is such an important detail for me. A++! This is a very nice anatomy book with a yoga focus.

    I highly recommend this book for learning the anatomy of yoga poses. It is well organized and clearly presented.

  3. Yoga Twists and Turns: 50 Sequences to Take Your Practice to the Next Level by Emma Silverman 

     

     

     

    IMG_9980This is a great book for yoga teachers and an essential guide for yoga teachers and for those who want to build a home practice. The sequences are clearly and logically laid out with an exact series of poses designed to warm up the body in preparation for the peak (the big huzzah!) pose at the end. These sequences are the core practice and it is offered up for the practitioner to add sun salutations at the beginning or with-in the body of the sequence, when wanted, and then to cool down either with the included restorative sequence or with another cool down series and finally to add savasana. The Peak Pose class uses various warm up exercises to prepare the body for a complex or unfamiliar pose, or to deepen the investigation into a pose to enhance its experience. Each sequence is accompanied, step-by-step, by very nicely photographed sequence.

    I highly recommend this book as a great book for learning sequencing and practice creation.

  4. Yoga for Women by Karin Björkegren IMG_9982

    This yoga book is focused on how yoga can help women gain strength and flexibility in every stage of their lives and how yoga promotes a fit lifestyle. This is a beautiful pictorial time line of yoga that includes gorgeous textured and creative photography. It takes the reader from the teens years to the senior years and offers poses, clearly and concisely described, to aid in such things as PMS and menopause, pregnancy and childbirth and how to age gracefully.

This is a lovely coffee table like book. The photography is arty and captivating. It would make a beautiful gift for the yoga lover in your life.

Thank you to Skyhorse Publishing for sending me these books. All opinions are my own.


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Mindful Book Reviews by Eve: Late summer reviews of books from Singing Dragon & Jessica Kingsley Publishers

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Robin And The White Rabbit: A story to help children with Autism to talk about their feelings and join in by Emma Lindström & Åse Brunström; Illustrated by Emma Lindström

This is a very engaging book for children, parents and teachers to help children with Autism to communicate their feelings more clearly and to enable them to fit in more comfortably with their peers. To accompany the text, there are some great illustrated effects. One of my favorites, is the clear bubble that Robin is inside, given a pictorial depiction of alone-ness and separation. The illustrations, which are a cross between realism and cartoon, are sweet and I do like how the main character, Robin, is quite androgynous and therefor quite gender-less, making the book very open minded and inclusive. To bring Robin out of confusion and distress, the kind white rabbit

offers a non-threatening and simple visual system that can be used to help express feelings. This is beneficial for many children on the spectrum, as they find picture cards an accessible way to describe their feelings. These pictures offer them choices which can always be rearranged to allow for change.

This book is an excellent resource for families and schools. I highly recommend it, not only for children on the spectrum, but also as a tool for opening up the dialogue with young children on how to be more aware of other peoples needs and how there is not just one way to learn something.

The Red Beast: Controlling Anger in Children with Asperger’s Syndrome by K.I. Al-Ghani; Illustrations by Haitham Al-Ghani

Through clear text and captivating illustrations, this book shows you what it is like to blow your top and then how to notice the anger and how to shrink it. The text melds beautifully with the illustrations and you get pulled right into the full expression of rage. The illustrations are great! I love the colored pencil/crayon scratch effect and the red that is chosen is a deep, satisfying hue, which give a perfect visual representation of anger. A take away from this book is definitely the overall feeling of compassion and acceptance.

I highly recommend this book. We all get angry sometime and this is a book is a great one to have in your toolkit for anger management strategist. At the back of the book, there are listed even more useful strategies.

Frog’s Breathtaking Speech: How children (and frogs) can use yoga breathing to deal with anxiety, anger and tension by Michael Chissick; Illustrations by Sarah Peacock

This book is a great introduction to stress relief for pre-schoolers and elementary aged children and is so usable by both non-practitioners and yoga teachers alike. It can be easily integrated into the classroom for some self-esteem enhancement and mindfulness. This book uses adorable watercolor and ink illustrations to increase children’s awareness of their own breath and affects of stress on their bodies, minds and energy and clearly instructs on accessible breathing strategies for all children. A nice bonus is that at the back of the book, there are illustrations for the yoga postures that accompany the breath-work.

I highly recommend this, one of the many awesome books by the dynamic duo of author, Michael Chissick, and illustrator, Sarah Peacock. Together they have filled a void in yoga and mindfulness for children with their picture books that clearly present techniques to reduce stress and increase peace of mind.

Ladybird’s Remarkable Relaxation: How children (and frogs, dogs, flamingos and dragons) can use yoga relaxation to help deal with stress, grief, bullying and lack of confidence by Michael Chissick; Illustrations by Sarah Peacock

This book is made to use in school, offering a successful relaxation technique that is simple, fun and easy to learn and can be administered by yoga teachers and non- practitioners alike.. It can be learned by everyone and once learned can be used anywhere at anytime when relaxation is needed. The bottom line is, it works!

Ladybird is an adorable, unassuming character who literally jumps off the pages of the book and onto various body parts of the body to add physical sensation and focus to a body scan mediation. At the back of the book, there are clear instructions on how to teach the Ladybird Relaxation and the actual Ladybird Relaxation Script.

I highly recommend this, one of the many awesome books by the dynamic duo of author, Michael Chissick, and illustrator, Sarah Peacock. Together they have filled a void in yoga and mindfulness for children with their picture books that clearly present techniques to reduce stress and increase peace of mind.

Thank you to Jessica Kingsley Publishing for sending me a copy of these books. All opinions are my own.


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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: Go Yogi: Everyday Yoga For Calm, Happy, Healthy Little Yogis by Emma Hughes; Illustrations by John Smisson

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Along with the titled book in the photo, you will see a bent pipe cleaner with beads on it. That is a Breathing Stick. We make them in class with the students and they can make a second one to bring home with them to teach a family member or friend how to use it. How to use it: 1. Slide all the beads to one side on the bend. 2. Breathe in and slide the first bead to the hump in the pipe cleaner; 3. breathe out, slide the bead over the hump and to the other side. Breath as slowly as a turtle. Repeat 4 more times.

I just received my copy of Go Yogi! and I decided to jump right in and bring it to my kids yoga classes and let them help me review it. Well, I must say, the book received 100% favorable reviews from my students, ages 3-6! They loved it and the classes were super fun, were rich with content and the kids remained focused and interested throughout the whole class. The illustrations by John Smisson are super engaging and they tell the whole story, so words are not even necessary. The descriptions hold a lot of vital information, including how to get in and out of the poses, what the poses are good for, and many positive thoughts to keep young minds joyful and healthy. Because of this, the writing is mostly best addressed by an adult while the children read along. There are separate “grown-up” tips that are very useful especially for adults who are not yoga teachers which makes this book a great addition to classrooms, homes and yoga studios alike. I love the overall feel of the book with its muted colors, computer graphic illustrations and its mindful take on bringing yoga to kids.

I highly recommend this book as a feel good book full of positive affirmations, fun yoga poses and a very well crafted sequence that is very helpful for all children. It worked very well for kids ages 3-6 and with some modifications it worked equally well with kids as young as 15 months.

Full Disclosure: Jessica Kingsley Publishing sent me a copy of this book. All opinions are my own.

How I will use this book:

The following is a detailed description of the class I taught, weaving together the book with my knowledge of teaching yoga to children.

Right off the bat, I started out with that funny word yogi The kids laugh when they hear that word. It’s great to use with kids and for comparison, I explain that just like someone who plays tennis is a tennis player, someone who surfs is a surfer, someone who dances tap is a tap dancer, a person who does yoga is a yogi. T’s what they call someone who practices yoga. Of course, the most popular word to use in yoga is namaste. The book describes it as meaning hello & goodbye; I add that it means thank you. Thank you from me to all of you; thank you from you to me; thank you from you to each other. It’s a beautiful, encompassing with a happy feeling, word. It is part of yoga in America. The kids know, that since I also throw in bits of flamenco into my yoga classes, that at the end of my classes, we say ¡Olé! ¡Namaste!

I ask them, “Why do we practice yoga?” Th e book tells us “yoga can help you feel healthy and happy” and with that we launch into our “I Am Happy, I am Good” meditation (link to previous post with meditation here) that I adapted from a meditation by Shakta Khalsa for Radiant Child Yoga.

The book points out it is best to practice in a space clear of toys and noise and we take a moment to notice that our yoga space is uncluttered, our mats are in order and it is as quiet as it can be (for a noisy child care center, that is!) I have a play list*, I use in the background, to create ambiance in our space, but I am always happy to practice in silence too with the kids. One of my major goals in bringing yoga to kids is for them to learn the difference between noise and silence in body, mind and energy.

At this point, I put the book on the floor so that my hands are free. The special yoga breathing exercise is well described and I add in “Sit up, criss-cross yoga sauce” and to have them try covering their mouths while they breathe. I demonstrated the sound of the oceanic breath so they could hear it for themselves and I did this while looking at each one them and timing my breathing with theirs, so we could flow our breath together.

Hello Mr. Sun (Singing-love me some Raffi!.…Oh, Mr. Sun, Sun, Mr. Golden Sun, Please shine down on me. Oh, Mr. Sun, Sun, Mr. Golden Sun, Hiding behind a tree. These little children are asking you, To please come out so we can play with you. Oh, Mr. Sun, Sun, Mr. Golden Sun. Please shine down on me.). Here I make up some qi gong-like movements for the kids to copy while we sing. Singing and moving is a moving meditation.

In a sing-songy voice:

*We reach up to the sky, Mountain pose. Feel strong and, steady and still.

*Breathe in, arms up reach up to the sun (tippy-toes)

*Dive down , splash, wooosh. You are a waterfall, flowing your water down to a river.

*Step one leg back and the other leg back. Now you are a plank over the quiet water. Strong and long. Sturdy. Hold your tummies up so the water does not splash it but do not touch the sky with your backside. Hold it for 5, 4, 3, 2, 1.

*Slowly the plank lowers down to the water. Float on your belly, on the river, bobbing on the waves. Breathe in-the wave swells; breathe out, the wave slides away. Repeat. Be like a bird (hero pose), silently sitting on the water, bobbing up and down, but not getting jostled or ruffled. Just quietly resting on the quietly moving water.

*Oh! A little snake pops its head out of the water. Palms by shoulders. Now, you are the snake. Breath in, lift up (into cobra pose), breath out, hisssssssss. Here comes a dog, to play in the water. Press up into Downward Facing Dog pose. Press into the earth with your hands and feet. Lift your happy puppy tail and feel how long your back feels. One leg up, wag your tail. Woof! Woof! Put it down. Switch feet; wag; Woof! Woof! Bring it down. One hand up. Lick you paw. Other side. We try one paw and one leg (opposite sides) just for fun.

*Settle down into child’s pose to feel calm and happy, totally relaxed. Find that wavy feeling of your breath, calming you and bringing your focus inwards.

Usually we call this pose child’s pose, but for today we will call it seed pose. You, little seed, nestled in the earth, nourished by the rain and the sun, slowly your roots start to grow down deep into the earth and you being to know. Slowly we rise up onto our knees, let the head come up last, as it finally presses through the dirt. Now add your arms. Reach them up to the sun, palms together. Feel your body; it is a strong, rooted stem. With a final push, step up with one leg and then the other. Your roots strongly planted in the ground. Your arms burst open and greet the sun “Hello Mr. Sun! Here I am!” palms open wide as we grasp the energy the warmth, the glow from the sun and pull it towards you, bringing your hands to your heart. Right hand over the heart, left hand on top, and just breath. Energy, happiness and trust-pull it right into your heart. Feel your beating heart. Take a few breaths and slow down the beating.

Tea Pot or Watering Can (Triangle pose): I’m a little tea pot short and stout, here is my handle here is my spout. When I get all steamed up, hear me shout! Just tip me over and pour me out”.

Feather Fingers is the perfect time for me to add some flamenco into class. Some cuerpo, braseo, floreo y taconeo! ¡Olé!

Barn Door had them tried the balance with no support and then had them hold onto a ledge to support their balance. Did they notice if it was easier or harder or them same for them when they held the ledge to when they did not? Try it again without.

Chair Pose: feel how strong this pose makes your legs feel. Feel the energy of a lightning bolt; then we shoot off, up, far however, kaboom!

Warrior 1,2,3…with the chant “I am brave (Warrior 1); I am bold (Warrior 2); My own power (get set up to launch into Warrior 3); I can hold! (Warrior 3).”

Balancing Boat builds strong tummy muscles! Rock-and-roll and come right back up to boat pose

Pebble/Child’s Pose: have them take the pose and then go to each one individually and help into the proper form. Do not press on their backs; gently guide them into the shape. Nice round back. Breathing in, feel your belly press against your legs as it gets round; breathing out, the belly softens and your gently drape over your legs.

Butterfly add in “Fly Like A Butterfly” sitting in butterfly pose: Fly like a butterfly, fly like a butterfly, fly like a butterfly up so high. Repeat; Put hands together and place by a cheek, in a sleep like position: Sleep like a butterfly, (switch hand to other cheek,) sleep like a butterfly (switch hands, get a little quieter), sleep like a butterfly (switch; quieter) through the night. Repeat.

Tick-Tock Hands: I replace slightly with drawing circles on each others backs (sit in a large circle, so everyone has a person in front of them.) Go in one direction, now the other. Helps with cross brain and a great sensory exercises.

Calming Candle: First we go back to a little rock and roll action, and then roll up and over.

Savasana: Noodle Test: Go around to each child and have them totally release the effort in their arm or legs, like a wet noodle. Gently pick up the limb(s) and wobble them to have the kids feel the total loosey-goosey feel.

Sit up, cross-cross; rub palms furiously together to create warmth. Take your warmed, tingly hands and place them right one over the heart, then the left one on top, catch the thumbs (a bird shadow puppet) and feel the energy form your hands going right into your body and give yourself a happy, loving, friendly hug. Now let the bird fly away and we say “Thank you! ¡Olé! ¡Namaste!”