tag:blogger.com,1999:blog-71647013458136169842024-03-05T08:05:39.898-08:00Vocal YogiThoughts from the Mindful SingerSarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-7164701345813616984.post-43502616705479756652014-04-25T06:22:00.004-07:002014-04-25T06:23:57.039-07:00Building Connections, Building MeaningYoga has taught me that the idea of using your emotional experiences as inspiration and information is critical to building a connection to what you are singing or writing or painting and, in fact, to building connections in your life. Called <i>satya</i> in yoga, this translates to truthfulness. It is imperative to speak your truth in your art and in your life. When we add singing into the mix, we find a way to vocalize our truth through song which is an incredibly powerful experience. Singing can open up the gates, so to speak, if you are used to holding back in your creative endeavors or in your life.<br />
<br />
A conscious focus of my teaching this year has been this idea of satya; how connecting to emotional experiences enhances your voice and your ability to communicate your personal truth. On my side this has been about opening up to my students to show more of myself in my teaching and for them, how they can open up to their own emotional experiences and allow those to inform their singing and by extension, their existence. <br />
<br />
The ability to convey emotions means you must be aware of them and how they feel when you experience them - physically, emotionally and mentally. Delving into this territory takes courage and will probably make you uncomfortable. (Big side note: If you are uncomfortable doing this, you are probably on the right track!).<br />
<br />
In her book <a href="http://www.amazon.com/Daring-Greatly-Courage-Vulnerable-Transforms/dp/1592407331/ref=sr_1_1?ie=UTF8&qid=1398186936&sr=8-1&keywords=daring+greatly" target="_blank">DARING GREATLY,</a> Brené Brown says, "To put our art, our writing, our photography, our ideas out into the world with no assurance of acceptance or appreciation - that's vulnerability." Indeed, how many times have you created something new, a concert, a character, a book, a presentation and felt terrified before setting it free into the world?<br />
<br />
But, how many times have you gone to a concert, seen an art exhibit or read something where the creator has clearly laid their soul plain for the world and loved your experience? I know I have. I also know that vulnerability is definitely not my strong suit which is I why I understand its value. My greatest experiences performing, teaching and living come when I have opened to my own emotions allowing them to inform my experience. Not in that messy, over-sharing TMI type of way, but in the way that yoga has taught me: mindfully - when I have worked through the experience and transformed it into wisdom that informs my journey.<br />
<br />
For me yoga is the pathway into vulnerability and the voice is a way to get comfortable expressing it. I work to center myself before
teaching and engage with students honestly, being open about my experiences
singing and in life. Lessons begin with breathing, centering, and
meditating. Sometimes I do make them lie on the floor in a yoga pose to
open up the body along with the mind. We pause while vocalizing and
singing through rep to look at things through the lens of emotion and
see how that informs the moment. Sometimes we both end up in tears. I've learned not to shy away from those moments, but to lean in because I know good things are happening.<br />
<br />
When we relax the body, slow the breath and quiet the mind, we can see and feel our emotions without letting them carry us away as though we are on an out-of-control freight train! We learn to be a compassionate observer who gathers data without judging and we move closer to our personal truth. When we verbalize it through song it becomes more comfortable.<br />
<br />
Is your vulnerable truth coming through in your craft, be it singing, writing, painting or presenting? It might be uncomfortable, but it is always worth it in the end.Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com1tag:blogger.com,1999:blog-7164701345813616984.post-41870440283902889712014-04-16T09:37:00.000-07:002014-04-16T09:37:56.323-07:00Quality or QuantityLast week I finished an hour-long voice lesson with a singer and she seemed slightly befuddled. Her brow was furrowed and she said, "well, we didn't get that much done, but it felt really productive."<br />
<br />
I thought that was such an interesting perception of her lesson. My assessment was we had dropped deep in to the issue of breathing and body awareness and spent valuable time letting her body learn. As a beginner she has some long held breath and vocal patterns that aren't serving her singing. While I know her goals are not to become a professional singer, she is training to be a lawyer. She will be a professional voice user and be more effective in her profession when she is connected to her breath and able to use her voice efficiently.<br />
<br />
Over the first 10 minutes of the lesson she sat and worked with a guided body scan to find a breath that was deep and free. I then asked her to stay with the breath to get a sense of how the body feels when she is breathing that way. We then vocalized in that position exploring how the tuning of the voice and placement are affected by the breath. About halfway into the lesson she stood and it took more time to re-find the breath connection from a standing position. We continued to vocalize and I asked her to identify what it felt like when the breath was free as it was when she was sitting. We used the mirror to provide a visual of the engagement of her neck when the breath was not working efficiently.<br />
<br />
The work was slow, but it was clear she was in the zone the whole time. Her work was mindful. The voice was consistently in tune and pleasant in quality; two triumphs for someone who previously struggled to match pitch. We ended the lesson by talking about how she can find the breath that way again and identifying places in her life where she can explore it outside of singing.<br />
<br />
My observation of people who are new to voice lessons is that most of them
aren't used to actually living in their body. They have little sense of
how their body feels and often little understanding or even ability to
perceive the body in space, let alone understand what their breath is doing or how they are using their voice. If you are 25 years into life and have never explored that, the change doesn't happen overnight!<br />
<br />
So often I tell students that I'd rather they spend 10 minutes
practicing in a focused manner rather than singing through something 100
times in an hour. Learning simply doesn't happen when you mindlessly
repeat something.<br />
<br />
I will always take quality over quantity when working with the voice and the body!<br />
<br />
<br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-74625626043423929532014-04-07T10:50:00.001-07:002014-04-07T11:00:00.597-07:00Yoga Basics: Say What? Understanding Yoga TerminologyIt can be overwhelming to go to a yoga class for the first time. Not only might you worry that you are the only one who is new, but who knows if you'll be able to do the poses and will you have any idea what they are saying when you are told to move into Adho Mukha Svanasana? In this post we'll put the language issue to rest so you are more comfortable in class.<br />
<br />
Yoga poses are named for body parts, directions or animals. They have Sanskrit versions that all end in the word 'asana'. Pronounced just as it sounds, it translates to 'pose'. The language of yoga comes from <a href="http://en.wikipedia.org/wiki/Sanskrit" target="_blank">Sanskrit</a> and is often translated into English and sometimes one pose has multiple translations. Often times you'll hear a mix of the two in a class. Below you'll find a list of the basic yoga poses in both Sanskrit and English.<br />
<br />
Tadasana = Mountain Pose<br />
<br />
Uttanasana = Standing Forward Bend<br />
<br />
Adho Mukha* Svanasana** = Downward Facing Dog Pose<br />
<br />
Urdhva Mukha Svanasana = Upward Facing Dog Pose<br />
<br />
Balasana = Child's Pose <br />
<br />
Bhujangasana = Cobra Pose<br />
<br />
Vrksasana*** = Tree Pose<br />
<br />
Utkatasana = Chair Pose <br />
<br />
Trikonasana = Triangle Pose<br />
<br />
Virabadhrasana (I, II or III) = Warrior Pose (I, II, or III)<br />
<br />
Baddha Konasana = Bound Angle or Cobbler's Pose<br />
<br />
Dandasana = Staff Pose <br />
<br />
Viparita Karani - Legs up the Wall Pose<br />
<br />
Savasana**** = Corpse Pose <br />
<br />
* H's are usually silent <br />
**The 'sv' and 'si' combinations are pronounced 'shv' and 'shee'<br />
*** 'Vrk' is pronounced 'Vreek'<br />
*****'Sa' is occasionally pronounced "shah" as in the initial sa in Vrksasana, pronounced 'Vreekshasana' or in Savasana, pronounced Shavasana<br />
<br />
You might also hear the word "Pranayama" used. This is the word for the breath practices taught in yoga. Meditation is "Dhyana", though I don't think I've ever heard a teacher call it anything but meditation in all my years of practice!<br />
<br />
The other word that is bandied about a fair amount is 'Namaste'. Teachers often say it at the end of the class while holding their hands palms together at the center of the chest, knuckles of the thumbs pressing into the sternum. I know I went to class for years wondering why it was said, as I had no idea what it meant! It translates to "I bow to the divine in you."<br />
<br />
And what about "Om"? This is often chanted at the beginning or end of a class. It is a mantra, or a seed sound that is used to represent the whole of the universe. In yogic thought, it was the sound that was made at the creation of the Universe. Chanting it is thought by some to be the best way to get in touch with the divine being that lives in each one of us. Often, Om is broken down into three parts and pronounced "AUM", but a lot of time you just hear OM. When done at a reasonable pitch, chanting Om is a nice way to open the throat and get the voice moving!<br />
<br />
I hope you will practice yoga today!<br />
Namaste!Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com1tag:blogger.com,1999:blog-7164701345813616984.post-35094603829222691342014-02-24T10:54:00.004-08:002014-02-24T10:57:03.573-08:00My Yoga StoryI get asked periodically how I got into yoga and why I linked it to singing, so here's my story....<br />
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Singing always came easily to me, but what I know now is that performing did not.<br />
<br />
In high school, I frequently had solo parts and leads in musicals and concerts. Along with all that singing (hello, I sang Cunegonde as a JUNIOR IN HIGH SCHOOL), came nerves. Mostly, I would snap at people (usually my mom, sorry mom!), not knowing that my fear was talking. Also, I was living with a heart condition, called supraventricular tachycardia (SVT), that caused my heart to race when under physical or emotional stress. The worst that could happen was fainting which I never did, but it was impossible to be connected to my breath while my heart was racing at over 200 beats a minute and all I wanted to do was sit down and put my head between my legs. I can recall being on stage many times while I had an SVT episode. It was never pleasant.<br />
<br />
In college, I ended up majoring in English and didn't come back to pursue using my voice for my career until I was 28. I had a procedure done to eliminate the heart condition, but it didn't entirely work. It was better, but I could still have episodes when nervous (I took a beta blocker daily to manage it, but nerves trumped all).<br />
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<br />
Once I was in graduate school I had a mental game to play because I perceived that I wasn't as good as everyone else there because my undergraduate degree wasn't in music. That perception caused me to shy away from auditioning for solos in choir and going after the parts with the gusto that I saw in my friends.<br />
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One day in the fall of 2001 a friend invited me to go to yoga with her. Quite honestly I had no other plans that night so I went.<br />
<br />
The physical practice was fun and challenging, but I wasn't so sure I bought the more subtle stuff the teacher talked about...really, I was balancing my brain by breathing through opposite sides of my nose (yes, I now fully believe that because I've experienced it!)??? Despite that something about the practice stuck with me and I stuck with yoga, going to the class every week.<br />
<br />
There were several a-ha moments for me as my study progressed. The first came when I needed to go to a voice lesson right after a yoga class. The memory of sitting on my couch feeling like I was a rubber band and wondering how on earth I could sing when I felt that way is still vivid in my mind. I went to that voice lesson and found that singing was easier than it had ever been. Was I a rubber band? No. Was my body relaxed in a way it had never been before? Yes.<br />
<br />
For my final recital I used the meditation technique of visualization. Throughout school I'd avoided having solos in choir and other places because of my faulty mental perceptions, but also to avoid the stress of having my heart act up. That year I read a book on performance preparation and visualization was suggested as a way to calm nerves. So, I sat on my couch again, closed my eyes and visualized the recital...WHOA...the nerves that I would feel when I walked on stage were all there. I kept at it, making time every day for the two weeks prior to the performance to see myself going through the program flawlessly. Each time it got a little easier and I felt less nervous. When performance day came, I walked on stage, sang through the concert without a strange beat of my heart or a sense of terrifying nerves.<br />
<br />
After I finished school, I repeated the heart procedure with success this time, but the mental elements of performance nerves were still there. However, I found that attending a yoga class during the day before a performance at night caused me to be more grounded, connected to my breath and frankly, fearless in my performing.<br />
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<br />
When I moved into teaching, I saw so many singers who struggled with balancing the demands of life and singing. Many of them were coping with vocal injuries. In an effort to help them I took additional classes in Voice Disorders and attended clinics when I could on how to teach injured voices. What I learned was that hyper-function was often an underlying cause of vocal injury and when there's tension in the voice, there's tension elsewhere in the body. Be honest, who among us couldn't stand to be a little more relaxed??<br />
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It was after 20 years of singing, 6 years of yoga study and 5 years of teaching voice that I decided to pursue yoga teacher training. I knew that I was not the only person who could derive benefit from these practices. Physical practice, breathing and meditation are holistic ways to manage nerves, balance stress and connect to your authentic voice so you sing from your heart.<br />
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Singing may come easily to you. Performing may not. Yoga can help you with that!<br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com2tag:blogger.com,1999:blog-7164701345813616984.post-69052162728220479292014-02-08T03:50:00.001-08:002014-02-10T07:13:22.954-08:00Good to Great: Practices for Heart Centered SingingIn the last Good to Great post, I talked about my belief that singing with an open heart is the key to tipping from the land of a decent, well-trained singer into the phenomenal, expressive, communicator who captures audiences.<br />
<br />
Last week I got to participate in a call where I heard Amy Cronise-Mead speak about her business and the Koshas, the subtle, energetic layers of the body. You can read more here about her business <a href="http://thepathtobliss.com/" target="_blank">Yogadharma</a>. She offered this simple exercise and it struck me that it would be so valuable to singers!<br />
<br />
This practice is one about developing present moment awareness, which is the foundation of an open heart. The ability to <b><i>feel</i></b> <i><b>without fear</b></i> is crucial for singers. But, what if you have no awareness of how you feel let alone what a song might be asking you to feel?<br />
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Here's a way to start feeling. This is a practice based on the energetic layers of the body called <a href="http://www.yogajournal.com/wisdom/460" target="_blank">Koshas.</a> It will help you develop an awareness of yourself in the present moment.<br />
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<br />
Between each sensing task, pause to really notice and see what you feel.<br />
<ul>
<li>Sit comfortably.</li>
</ul>
<ul>
<li>Close your eyes.</li>
</ul>
<ul>
<li>Bring your attention to the air around your body and see if you can feel it on your skin.</li>
</ul>
<ul>
<li>Now bring your attention to your clothes and sense how they feel on your skin.</li>
</ul>
<ul>
<li>Now shift your attention to your breath and sense how it feels moving in and out of your body.</li>
</ul>
<ul>
<li>Now bring your attention to your heart center and feel your heart beating.</li>
</ul>
<ul>
<li>Finally, move your attention deeply inward in the body to sense the energy of your being.</li>
</ul>
<br />
Pausing for a few moments throughout the day and engaging in this practice is a great way to develop this present moment awareness. I've used this exercise at the beginning of lessons this week to help students start to feel more and the feedback has been overwhelmingly positive!Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-7969611271275168482014-01-21T10:28:00.003-08:002014-01-21T10:29:25.355-08:00Energetics of the Voice<style>
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Our bodies are energetic vessels. In yogic thought, the energy of the body flows through channels called "nadis". The main channel we look at is called the sushumna. It runs from the base of the spine to the crown of the head and passes through each of the seven chakra points, the energetic hubs in the body. Two other nadis, ida and pinagala spiral around the main channel. The ida nadi begins on the left side and is accessed through the left nostril. It is considered representative of the feminine and is associated with the moon.The pingala nadi begins on the right side and is accessed through the right nostril. It is considered representative of the masculine and is associated with the sun. We move energy in the body through these channels by the way we breathe, move and think.</div>
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<br /></div>
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Our voices are our primary vehicle for emotional expression. Singing is one of the most universal human impulses. Yoga also seeks to quiet the mind and open the heart to allow for an expression of our essential selves. A voice that is free can enhance that process. </div>
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<br /></div>
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The throat chakra (5<sup>th</sup>
chakra), serves as the bridge between our hearts (4th chakra) and heads (6th chakra). It is the center
of communication, self expression and willpower. It also houses the possibility
for change, transformation and healing.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Energetic imbalances in the throat chakra
show up as...</b></div>
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Trouble expressing yourself</div>
<div class="MsoNormal">
Blocks of creativity – your inspiration may be there, but
you can’t express yourself</div>
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Trouble singing – ‘tone deafness’</div>
<div class="MsoNormal">
Timidity – you are quiet when you should speak up</div>
<div class="MsoNormal">
Fear of public speaking/singing – not wanting to look
foolish, not being good enough</div>
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Tension in your jaw, tongue, shoulders, neck</div>
<div class="MsoNormal">
<br /></div>
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<b style="mso-bidi-font-weight: normal;">When your throat chakra is in
balance, you…</b></div>
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Listen well</div>
<div class="MsoNormal">
Speak with confidence</div>
<div class="MsoNormal">
Sing well</div>
<div class="MsoNormal">
Express your creativity freely</div>
<div class="MsoNormal">
Have good overall communication skills</div>
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Relaxed jaw, shoulders, neck</div>
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Negative experiences of the past are transformed into wisdom</div>
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<br /></div>
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Singing is one of the best ways to open this chakra to bring it into balance. </div>
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<br /></div>
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However, what if you are a singer who is struggling to express herself? This is where yoga can help. </div>
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A practice that involves vocalizing on vowel sounds while moving, focusing on heart opening postures to release negative energy of the past and chanting bija sounds to awaken the chakra centers can bring your voice back into balance.</div>
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When you find your voice on the mat, you carry it off into the rest of your life! </div>
Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com1tag:blogger.com,1999:blog-7164701345813616984.post-58976656587174452632014-01-13T08:46:00.004-08:002014-01-15T07:01:46.256-08:00Your Voice as Emotional Expression CenterIn his book <u>The Expression of Emotions in Man and Animals</u> Charles Darwin's 4th chapter is called "Means of Expression in Animals".<br />
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Here's what he has to say in this chapter about singing... "whether we believe that the various qualities of the
voice originated in speaking under the excitement of strong feelings, and that
these qualities have subsequently been transferred to vocal music; or whether we
believe, as I maintain, that the habit of uttering musical sounds was first
developed, as a means of courtship, in the early progenitors of man, and thus
became associated with the strongest emotions of which they were
capable,-namely, ardent love, rivalry and triumph."(page 87)<br />
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Whether Darwin is right about this or not, the point he makes over and over in Chapter 4 is that the quality of sounds animals and humans produce are intrinsically linked to emotions. Pretty modern thinking for 1872, no? We now know through modern science that the voice is linked to the limbic system, a set of brain structures that governs emotion and long term memory among other things. <br />
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It isn't hard to understand - you can be in another room and if someone calls your name, you can tell from the tone of the voice whether they are happy, sad, angry or indifferent. When you are upset, you feel a lump in your throat. When you are excited your voice might take on a pitch that is slightly higher and a volume that is louder than your regular speaking voice. When our hearts are clear and our heads are quiet our voices ring true. We give voice to our truth by connecting emotionally to the core of a song. Our expressive ability is challenged when we've got emotions bound up in our memories and stored in our heart center.<br />
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For good and for bad, our voices are at the complete mercy of our emotions - and of our past via our long term memory.<br />
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In the summer between my first and second years of graduate school I lost my father to suicide. The level of grief was so overwhelming that it amounted to me feeling numb for most of the next year. I dutifully completed all the things I needed to, to finish my degree. I got by in classes where all I needed was my brain to function. My singing was another story. By the time May rolled around, my final recital, which was required to graduate, loomed. I knew I was going to stand on stage and sing right notes with no emotion. The emotions called for in the songs weren't accessible to me because when I tried to open to them all that came out was grief. The only emotion I had to offer was sadness and if I went there, all I would do was cry.<br />
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When I look back now I wish I had been brave enough to own my grief and just go to my voice lessons and cry. Every week for 9 months. What I know now, after more than a decade of time has passed since that event, and after many years of yoga study, is that our voices also have an incredibly powerful ability to help us heal. By staying with a difficult emotion and giving voice to it, we allow our psyche to release it, no longer giving it power over us. It wasn't until I traveled to Italy to sing for the summer after graduation where I reached the point that I could face my grief. And I cried. A lot. Sometimes in my voice lessons and sometimes on my own. Singing that summer as I processed those emotions, took on a new meaning for me. I finally owned my voice again.<br />
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Your voice might be bound up for different reasons - I meet so many people who love to sing but feel they shouldn't because some adult told them as a child that they couldn't sing in tune, or the quality of their voice wasn't nice. That moment of being told their voice was not good enough to be heard lodged inside them, taking up residence in their heart center. It leads to adults who hide in the back row of the choir, or those who feel guilty singing to their child. Their throat feels tight with muscle strain. Unless you are truly unable to distinguish between high and low pitches and speak in a monotone, you are not tone deaf. Your brain simply hasn't not developed the road map it needs to be able to tell your voice to sing specific pitches and you CAN learn that. If you got the message at some point that you can't match pitch, you also hold that emotional energy in your body and it hinders your brain's ability to do its work. When you do sing it helps if you are willing to sing out. I mean, sing LOUD. I always say to my singers, "if you're going to sing it wrong, sing it loud." I can work with wrong notes, I can't work in between the cracks. Beyond the bravery to sing out when you think others will cringe at what they hear, we need to release the energy you've stored up about how terrible you sound.<br />
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In our yoga practice of asana, pranayama and meditaiton, we bring attention to our heart center liberating it from the energy of past emotions. It is in doing this that the energy of the throat and the heart gain a fluid pathway on which to travel. Finding an expansive heart takes bravery. It is hard to go to places of discomfort and knowingly acknowledge hurt and the person who incurred the hurt -whether that hurt is new or old. You probably will cry. That's okay!<br />
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Everyone deserves the chance to sing, as Darwin said "with the strongest emotions of which they [are]
capable". Yoga helps make this possible by combining a sense of community and trust with physical and emotional tools to work with the heart.<br />
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<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com2tag:blogger.com,1999:blog-7164701345813616984.post-4439247388125318932013-12-16T08:54:00.004-08:002013-12-16T08:56:18.402-08:00From Good to Great, What Tips the Balance?This question of greatness has been on my mind recently. What is it that separates a great singer from a good one?<br />
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There's a high level of singing that a lot of people are doing. If you look at the classical music world, there are lots of conservatories, producing a lot of singers. If you look at the local music venues in any given area, there are a lot of different singers and bands performing 7 nights a week.<br />
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If you assume a certain amount of natural talent, a high level of training and a drive to perform, what is it that makes some people move on to greatness and others stay in the category of good?<br />
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Some of it is luck, being in the right place at the right time, knowing the right people, leveraging your network and practicing hard. But, I've come to the conclusion there is another element. One that isn't so obvious to the naked eye.<br />
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It is the ability to connect emotionally with what you are singing: the ability to sing from your heart.<br />
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For some this comes completely naturally. I love to watch these people on stage. When I see them sing it always seems that it doesn't matter if there is an audience, they simply must share what is inside them.<br />
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For many, many others, the emotional connection is elusive. It isn't the music that is the issue. Music is always emotionally driven. It is your heart center. Emotions can be big. The can be scary. If you aren't in tune with your emotions off the stage, it can be hard to tune into them when you sing.<br />
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It can take some work to get below the surface to see what is going on with your emotional center that is influencing your performing. Perhaps this is why voice lessons so often feel like therapy!<br />
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Keeping a journal, talking with a therapist and engaging in heart centered practices will all help you identify your work and move forward.<br />
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Yoga is at its core a heart centered practice. By cultivating present moment awareness you are able to ride, without judgement, the waves of emotions that occur in life. The physical practice helps to develop awareness of what is going on with your body, but it is meditation that will tune you in to your emotions and help you move through whatever your issues are so you are present to the music!<br />
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Try developing a regular meditation practice. Start small, 10 minutes a day and add time as you get comfortable with the practice. Keep it simple and just focus on your breath. Your thinking mind will engage and all you have to do is notice that you've started thinking and return to focus on your breath. The results might astound you!<br />
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<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-88732780564482432192013-12-08T09:24:00.003-08:002013-12-16T08:55:43.479-08:00Singer's Wellness: Gratitude and Your Immune SystemThere are the traditional methods of staying healthy including eating well, sleeping and hydrating. Then there are other ways that you can boost your health (and your happiness too) that you don't normally think of.<br />
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At the top of the list is <b>Gratitude</b>.<br />
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About a year and a half ago, I began a gratitude journal as I found myself caught up in day-to-day struggles and wanted to see more of the blessings in my life. Rather than going to bed each night fretting over what hadn't gone well, or what I hadn't done, I wanted to remember the wonderful things that were going on around me all the time. So, I bought a pretty notebook (I'm a total sucker for notebooks and have a ton of them around at all times) and a pen I liked and put it on my bedside. <br />
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Then, I didn't write in it.<br />
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Seriously. I wrote in it about once every three months. At most.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiT11TLXynyLURdlC878wNEYBgPocb16ZrdfF-m31CffXX-g1WduFtknEOr8s9D1qX6dkVXIR9ndHqAJgJcXCt3ughZCjVMyWdxvev6zeCAOM05SPxKrnfQXiKaVBNW6mKWpDgQVyx3iD8/s1600/gratitudejournal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiT11TLXynyLURdlC878wNEYBgPocb16ZrdfF-m31CffXX-g1WduFtknEOr8s9D1qX6dkVXIR9ndHqAJgJcXCt3ughZCjVMyWdxvev6zeCAOM05SPxKrnfQXiKaVBNW6mKWpDgQVyx3iD8/s320/gratitudejournal.jpg" width="239" /></a></div>
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One day, I went to bed particularly bothered by the day. I hadn't felt like a good teacher, yogi, singer, parent or spouse. I had snapped at people, I was getting a cold and I just generally felt down about the world. I saw the notebook sitting there and I thought 'what the hell, why not?' and I pulled it out.<br />
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It was a struggle to come up with three things about the day that I was grateful for. It was really, really hard. I kept at it though. Each night I wrote.<br />
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Fast forward to today and I write almost nightly and can easily fill a page with the things I have noticed happening in my day that I am grateful for. Occasionally I'll write about things that I want to have happen in the hopes that expressing my gratitude for having something will help will it into existence. Sometimes I'm too tired and I just mentally make a list of things I'm grateful for.<br />
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I don't even write in complete sentences, just phrases. Keep it simple.<br />
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Robert Emmons, PhD, a prof at UC Davis, researches gratitude and the effects it has on people. In an <a href="http://greatergood.berkeley.edu/article/item/why_gratitude_is_good" target="_blank">article</a> he wrote for The Greater Good, at the top of the list of physical benefits of gratitude is "stronger immune systems". You can view his list of <a href="http://greatergood.berkeley.edu/article/item/ten_ways_to_become_more_grateful1/" target="_blank">10 ways to become more grateful</a> and at the top of that list is to keep a gratitude journal.<br />
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Go ahead, indulge in a new notebook and a pen you love. Put the book by your bedside and commit to writing in it nightly. Start with just three things you are grateful for and watch how your list grows over time. If you need some ideas, try keeping track of:<br />
<ul>
<li>the things your voice allows you to do, </li>
<li>how the people around you have helped you pursue your singing goals, </li>
<li>your admiration for your singing colleagues,</li>
<li>the opportunities you have to share your gift with others,</li>
<li>other small moments in your daily life that make you thankful. </li>
</ul>
Your healthy voice and your spirit will love you for it!Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-20198886767964149162013-11-24T18:56:00.000-08:002013-11-24T18:56:13.170-08:00Singer's Wellness: Sleep!There is no question it can be challenging to get enough sleep in today's world. Our schedules as performers may keep us from getting to bed at a decent hour (hello, late rehearsal after working at multiple jobs all day to make ends meet). Sometimes we have things like sleep apnea that keep sleep from being high quality and many, many, many of us suffer from insomnia.<br />
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<span style="font-size: xx-small;">Image courtesy of David Castillo Dominici/ FreeDigitalPhotos.net</span></div>
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However, the importance of sleep can not be underestimated. Adequate sleep helps to regulate our endocrine system (hormones), boosts immune system function, keeps fat accumulation at bay, staves off depression and keeps our hearts healthy. We have fewer accidents and work-related injuries when we are well rested. In terms of our voices, cellular repair happens while we sleep. When you've exercised your voice, it needs time to repair itself and time to renew the layer of mucous that covers the top of the vocal cords (this layer serves, in part, as protection to the cords). Sleep is a big part of what helps that to happen.<br />
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A survey conducted by Keith Saxon and Pamela Harvey (reported in <a href="http://www.amazon.com/Vocal-Health-Pedagogy-Assessment-Treatment/dp/1597560871/ref=sr_1_2?ie=UTF8&qid=1385306968&sr=8-2&keywords=vocal+health+and+pedagogy" target="_blank">Vocal Health and Pedagogy: Advanced Assessment and Treatment, Vol. II</a>) looked at a small sampling of singers and found that the most frequently reported problem by singers in nonperformance times is staying asleep (44% indicated this was a problem). During performance time 96% indicated they didn't get enough sleep and the most frequently experienced problem was falling asleep. This same group listed the following as the results of poor sleep:<br />
<ul>
<li>trouble with breath support, </li>
<li>reduced vocal endurance, </li>
<li>huskiness/roughness of the voice</li>
<li>needed more time to warm up</li>
</ul>
Do those sound familiar to you? Are you skating by on 6 hours a night when you know that isn't enough sleep, but you have trouble staying asleep and when you're in performance mode, trouble falling asleep?<br />
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Yoga can help! I have dealt with my fair share of trouble sleeping both in terms of staying asleep and in terms of falling asleep after a late rehearsal or performance. Here are some tips from yoga that have helped me immensely:<br />
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Yoga journal lists <a href="http://www.yogajournal.com/poses/finder/therapeutic_focus/t_insomnia" target="_blank">these poses</a> as having a theraputic focus of dealing with insomnia. In general, forward bends will help relax you because they encourage a longer exhale and a longer exhale triggers the relaxation response (in other words it turns off the adrenaline that got you through the concert!). I would add the restorative pose of <a href="http://www.yogajournal.com/poses/690" target="_blank">legs up the wall</a> as one that settles the body and mind. Simply sitting or lying down and breathing consciously to extend your exhale will help too, if yoga poses aren't your thing.<br />
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The practice of Yoga Nidra, which means yogic sleep, has been enormously helpful to me. I have a recording on my ipod and iphone and if I am awake in the night, I pop in my ear buds, lie on my back in bed and turn it on. I'll be honest, if I'm really stressed out, sometimes it takes listening to it two times to get me to go back to sleep, but it is hugely helpful. There are lots of yoga nidra options out there, but the one I use is from the CD <a href="http://www.parayoga.com/store/" target="_blank">Relax into Greatness by Rod Stryker</a>. I've been fortunate to do a few weekend intensives with him as part of my teacher training and his genius is not to be missed!<br />
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<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-38901718319176157472013-11-13T08:07:00.000-08:002013-11-13T08:07:55.176-08:00Singer's Wellness: Nutrition: Small Changes with Big Benefits<span style="font-family: inherit;"><i>We are thrilled to welcome Devorah Ungerleider-Moore from <a href="http://progressivenectar.com/" target="_blank">Progressive Nectar</a> as our guest blogger this week. Devorah is sharing with us seven areas where you can make small changes in your food intake that bring about big rewards to your health!</i></span><br />
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<br />
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;">Staying healthy is at the
forefront of every professional or amateur singer's career. When your body is
your instrument—and you only get one amazing body—it’s important to take care
of it. Nothing is more uncomfortable than having to perform when you are not
feeling well. With the changing seasons, holiday stress and performances around
the corner, there are seven areas where small changes can help you be in
optimal health. </span></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyR-qySZ2ZDwQ2MMGHenoVW7Y_8_nG_wl2GQalKY5zatEqQQMfDi1EWoyhCKP6zCfwTv5ic5Sa3HFHyQreDR3dsgVuzsIf1nG2WGjqaJQ1XFi-fnckvsuaxRJWqEKAEcjqQUicZWKv1ojk/s1600/WFM+Veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyR-qySZ2ZDwQ2MMGHenoVW7Y_8_nG_wl2GQalKY5zatEqQQMfDi1EWoyhCKP6zCfwTv5ic5Sa3HFHyQreDR3dsgVuzsIf1nG2WGjqaJQ1XFi-fnckvsuaxRJWqEKAEcjqQUicZWKv1ojk/s320/WFM+Veggies.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">1)
Understand your Grocery Store: </span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Grocery Stores are built to market and sell food—that
is their job—to sell. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">99% of ingredients needed for healthy living are
found in the outer perimeter; </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">produce, </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">eggs, </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">dairy/non-dairy milks, </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l4 level2 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">o<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">meat & fish counters</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Walk down aisles only for oils, nuts, the occasional
baking supply and kitchen necessities (soap, parchment paper, etc.). </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l4 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Plan your meals and snacks in advance and shop with a
list.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">2) Eat
Whole Foods </span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo2; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Stick to consuming unprocessed, whole foods. A whole
food is when nothing has been stripped away from the food. <span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo2; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Shop at your local natural foods market, farmer’s
markets or farms when buying “whole foods” or “complete foods”. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo2; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Steer away from low-fat, non-fat, reduced sugar
labels. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">3) Choose
Organic, Grass-Fed & Hormone Free Meats: </span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">If you eat meat, make sure to purchase organic
hormone-free meats & poultry.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">You’ll notice a difference in flavor and nutrient
quality. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Grass-fed meats have lower fat ratios and the fat in
the meat is beneficial for your body. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo3; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Note: Kosher Organic chickens have wonderful flavor
and the birds are slaughtered humanely. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">4) Eat
Greens Every Day: </span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Greens represent a convenient, essentially
caloric-free, nutrient-dense source of hard to obtain minerals, like magnesium,
calcium, potassium, and manganese. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">These minerals are what allow our bodies to make
energy, regulate blood pressure, and absorb other nutrients from food we eat. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Greens include kale, chard, lettuce, mustard greens,
collard greens, beet greens, arugula, and endive. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Make sure your greens are organic (or chemical free).
</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Buying local may save you money and support your
local economy too. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">5) Stay
Hydrated:</span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">If drinking enough water is hard for you, start by
adding 1 glass of water a day every week to your fluid intake until you achieve
your minimum quota.</span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">See this earlier post covering the importance of
hydration. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;"><span style="mso-spacerun: yes;"> </span>If you are
used to coffee breaks, drink green tea in its place (no cream or sugar). </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Stick to drinking water all day and give yourself one
12oz beverage of anything you’d like (apple cider, tea, other juice or coffee).
Just choose water the rest of the day. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Add a squeeze of lemon to each glass of water
supporting your body to detoxify. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo5; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 11pt;">Note For Kids:</span></i></b><span style="font-size: 11pt;"> Often children like
juices, chocolate milk and sodas; in other words, sugar, sugar, sugar. Make it
a house rule kids choose one beverage for the day (a 4-6 oz. juice, milk etc.),
after that water is the only beverage of choice during the day. Always serve
juice as a 1:1 ratio mixed with water. If your child likes soda, try mixing sparkling
water and juice for a bit of fizz and get rid of the soda all together. Purple
Cows are always a favorite (grape juice / sparkling water). </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">6)
Minimize Sugar</span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l6 level1 lfo6; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">White refined sugar leads to illness and obesity. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo6; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Stay away from processed foods and any added sugar. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo6; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Minimize dairy and processed grains as your body
converts both to sugar extremely fast. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l6 level1 lfo6; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Craving something sweet? Reach for a piece of fruit,
(that’s your whole food for sweetness). </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l6 level1 lfo6; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Reduce sugar in your diet and you’ll gain energy and
feel your best. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">7)
Exercise for Happiness:</span></b></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo7; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Here at Progressive Nectar we believe total health is
70% nutrition, 20% exercise, 10% inner peace (quiet time). </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo7; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Move your body every day for healthy mood, healthy
heart and a happy self. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo7; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">For general purposes, 30 minutes of movement three
days a week is a great way to support healthy living. For some that might mean
walking, yoga, playing tennis, swimming, Cross Fit, running, group exercise
classes, cycling or a combination of activities. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo7; text-indent: -.25in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;"><span style="mso-list: Ignore;">·<span style="-moz-font-feature-settings: normal; -moz-font-language-override: normal; font-size-adjust: none; font-size: 7pt; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="font-size: 11pt;">Simply engage in what works for your life—something
you’ll enjoy. </span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: inherit;"><span style="font-size: 11pt;">Making small changes in these
seven areas of health of takes a bit of planning and cooking from home. However,
if you prep your meals once a week, living healthier gets a whole lot easier in
our hectic lives. Pack an apple, a handful of nuts and water for your next
on-the-go snack bypassing the local coffee shop on the way to rehearsal. If you
implement one or all seven changes in your life, you’ll feel better and be
healthier. Your energy level will be up, sustained and your voice clear. For
healthy recipes, make sure to visit Progressive Nectar at </span><a href="http://www.blogger.com/progressivenectar.com"><span style="font-size: 11pt;">progressivenectar.com</span></a><span style="font-size: 11pt;">, like us
on </span><a href="https://www.facebook.com/ProgressiveNectar"><span style="font-size: 11pt;">facebook</span></a><span style="font-size: 11pt;"> and share
recipes socially. Be the change—inspire others to live for health.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></span></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: inherit;">
</span><div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;">BIO:</span></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifHpOIk8bnWELxZvITlBAtlD3dbJUirUMGVkSJ0aCj0Pi3xUmEioga-qOhKgN_qxl7twWdp-N3VD4arS1JanTbDiAUP-ugx5t9cT4d46JintOFTzSqfWmWAwfdwRcnLyHAF-A3xvOvD7AW/s1600/Devorah+Ungerleider-Moore+Kitchen+Head+Shot+3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifHpOIk8bnWELxZvITlBAtlD3dbJUirUMGVkSJ0aCj0Pi3xUmEioga-qOhKgN_qxl7twWdp-N3VD4arS1JanTbDiAUP-ugx5t9cT4d46JintOFTzSqfWmWAwfdwRcnLyHAF-A3xvOvD7AW/s200/Devorah+Ungerleider-Moore+Kitchen+Head+Shot+3.jpg" width="200" /></a></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 11pt;"> </span></b></span><span style="font-family: inherit;"></span><span style="font-family: inherit;"><span style="font-size: 11pt;">Devorah Ungerleider-Moore is Culinary Editorial Director and
nutritional thought leader for special diet and gluten-free living at </span><a href="http://www.blogger.com/progressivenectar.com"><span style="font-size: 11pt;">Progressive Nectar Publishing</span></a><span style="font-size: 11pt;">. With a
previous background in health & fitness, she recovered from a spinal tumor
through holistic nutrition has been helping others do the same ever since. To
contact her directly email info@progressivenectar.com.</span></span><span style="font-family: inherit;"></span>
</div>
Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-22845289921910028852013-11-05T08:32:00.001-08:002013-11-13T08:08:13.884-08:00Singer's Wellness: Fluid FactsOur bodies function best when they are well fed and well hydrated. We'll
talk more about nutrition in coming posts, but let's address water
here.<br />
<br />
Our bodies are about 60% water.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKiOilfmmsmIt_FKH_vRG-vZ8uOf8YgI3KNteU3fl07ozNdw-88319pO8PWQVmrLh0SZ765GevU5YomUro04eZgQkYvTn3UM_HvB49xgXUEYQEVMnmPni6uI3ogflUh6TNAc7ZCHjpZGvF/s1600/800px-Water_drop_001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKiOilfmmsmIt_FKH_vRG-vZ8uOf8YgI3KNteU3fl07ozNdw-88319pO8PWQVmrLh0SZ765GevU5YomUro04eZgQkYvTn3UM_HvB49xgXUEYQEVMnmPni6uI3ogflUh6TNAc7ZCHjpZGvF/s320/800px-Water_drop_001.jpg" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: xx-small;">photo by: <b><span class="licensetpl_attr">José Manuel Suárez </span></b></span></div>
<br />
<br />
Our vocal cords are covered with a layer of mucous that is water based.<br />
<br />
This mucous does several things:<br />
1. Helps with vocal cord flexibility (i.e. makes singing easier).<br />
2. Protects them from friction while we talk and sing.<br />
<br />
Without it our cords are stiffer, swell more easily when we sing and have a harder time recovering from a long singing session. When we are dehydrated the layer of mucous is either less or non-existent.<br />
<br />
When you are mildly dehydrated you might notice:<br />
1. Dry mouth<br />
2. Headache<br />
3. Dark colored urine<br />
4. Dry lips<br />
5. Low level fatigue<br />
<br />
Hydration is systemic, meaning water has to get into your body before it can hydrate you - drinking water while singing or doing yoga will do a bit to help relieve a dry mouth and cool you off, but it won't really help your voice in that moment.<br />
<br />
How do you know how much water you need to drink? The old way of looking at it was everyone needed 64 ounces of water a day. Turns out it is more individual. Our diets often consist of about 20% water - almost every substance we consume has water in it (especially if you are eating lots of fruits and vegetables).<br />
<br />
The remaining, 80% water you take in comes in liquid form - and hopefully a lot of that liquid is water, though tea, coffee, soda, fruit juice all have water. <a href="http://www.ncbi.nlm.nih.gov/pubmed/11022872" target="_blank">One study</a> showed that caffeinated beverages don't contribute significantly to dehydration in healthy adult males, but caffeine in high levels causes its <a href="http://www.mayoclinic.com/health/caffeine/NU00600" target="_blank">own issues</a>. Soda and fruit juice are also not 'real' foods, but food products, some laden with chemicals so I advise avoiding them in general. If you exercise and sweat heavily you will need more water to keep you hydrated. In the winter I also recommend sleeping with a humidifier to keep your airway moist (waking up with a sore throat in the morning because you are so dried out is one sign that you would benefit from a humidified *NB a morning sore throat can also be a sign of reflux).<br />
<br />
In the singing world we say 'pee pale'. After your first morning void, aim to have light colored urine. (Totally clear urine can signify <a href="http://www.healthline.com/galecontent/overhydration" target="_blank">over hydration</a>, something that isn't particularly healthy either).<br />
<br />
The next time you find your energy flagging at 3pm, try drinking some water to give yourself a boost. Carrying a BPA free water bottle is also a great way to be sure you are drinking regularly and staying hydrated! <br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-27260296865547667832013-10-30T08:39:00.003-07:002013-10-30T08:40:05.060-07:00The Deal with the Diaphragm, Pt 2In the <a href="http://vocalyogi.blogspot.com/2013/10/the-deal-with-diaphragm.html" target="_blank">first post we looked at the diaphragm</a> and its role in inhalation - It is the primary muscle involved in the lifting of the ribs and the expansion of the abdomen upon inhalation. To be extra clear, it is always involved in breathing - there is no such thing as a non-diaphragmatic breath. It is just a matter of how efficiently it works. When you are a singer you need it to be very efficient, and the way we use the other muscles of inhalation and exhalation allows the diaphragm to function efficiently.<br />
<br />
When we sing we need to slow down the rate at which air is expelled so it matches the needed amount to set the vocal folds in motion at the
appropriate pitch and gives you the ability to sing through a phrase. We can't do that with the diaphragm because we have no direct control over it.<br />
<br />
We accomplish this by engaging the accessory muscles of exhalation. (When you aren't singing you can slow the breath down by pursing the lips on exhale or by using an ujjayi breath). The abdominal muscle that has the most direct relationship to the diaphragm is the transverse abdominus, the deepest layer of belly muscle, because it attaches to the body at many of the same points that the diaphragm does. We often refer to muscles in pairs as antagonists (think bicep and tricep in your arm). The transverse abdominus is the antagonist of the diaphragm. The other accessory muscles and their antagonists include the obliques (belly) and the costals (ribs), but we're looking most closely at the transverse abdominus here.<br />
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<br />
<i>Transverse Abdominus in deep red above.</i><br />
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<br />
If the diaphragm returns to its resting position quickly, you get a big burst of air that will either make your sound breathy, out of tune or more difficult to create than it should be. So, when we slow its return down by engaging the other muscles of the abdomen and back, especially the transverse abdominus, you create what is often referred to as 'support'. <br />
<br />
So, how do you know you are engaging the transverse abdominus muscle?<br />
<br />
Try This:<br />
<br />
Lie down or sit in a comfortable, well aligned manner. Place your hand just above your pubic bone on your low belly.<br />
<br />
Exhale as though you are breathing out through a straw, continuing until you feel as though you are out of air. Like, really, really out of air.<br />
<br />
While exhaling pay attention to where you feel muscle engagement - hopefully you feel it beneath your hand in the lowest part of your belly, almost as low as where the pubic bone is. That muscle engagement is the transverse abdominus muscle and that level of engagement is only for demonstration purposes to find it. We use it more subtly when we sing, not wanting to have any visible motion of the belly up and in as we sing through a phrase. If you aren't sure if you engage it when you sing, try vocalizing on the sounds v, m, n, or the ng sound from the word sing with your fingers pressed into your softened belly. Those sounds are good triggers to engage the muscle and you'll feel it press against your fingers when you vocalize.<br />
<br />
Enjoy!<br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-11124960850806458932013-10-24T07:06:00.004-07:002013-10-24T07:06:42.056-07:00Breathing 101: Brahmari - Bee Breath
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In this post we're going to add to your tool belt of ways to manage and soothe performance anxiety. If you've read other Breathing 101 posts, you are starting to get a feel for the power of your breath. Being aware of your breath helps you to be aware of your state of mind: shallow breath = stress/anxiety, deep, full breath = relaxed, calm.</div>
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This breath practice is a way to move to a non-anxious state by using sound to help extend your exhale. It is something you can practice back stage before performing, or while riding on the subway, in your car or while simply walking down the street.</div>
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Brahmari/Bee Breath: </div>
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To begin this practice, sit in a
comfortable cross legged position<span style="mso-spacerun: yes;">
</span>or in a chair with your feet flat on the ground, spine tall. </div>
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Inhale
through your nose and exhale through your nose while softly and gently humming
on an /m/ sound and comfortable, mid-range pitch.</div>
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There should be little effort in your hum and the jaw should be soft, the tongue resting between your lower teeth. As you continue your neck, shoulders and jaw will continue to release tension.</div>
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The bee breath are
calms the anxious, spinning mind and helps to lengthen the exhalation without
additional effort – forcing the breath beyond your capacity will have the
opposite effect.</div>
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<br /></div>
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What you are doing is humming softly. There are many articles out there about the health benefits of humming. Including one from the <a href="http://www.nytimes.com/2010/12/21/health/21really.html?adxnnl=1&adxnnlx=1382623260-kB+bCjgm0BtUeQlapc3Ojg" target="_blank">New York Times</a> that presents multiple studies on the effect of humming to help sinus infections, a short one from <a href="http://www.mindbodygreen.com/0-5255/6-Therapeutic-Benefits-of-Humming.html" target="_blank">mindbodygreen</a> on the health benefits of humming and one from <a href="http://thehealthylivinglounge.com/2009/08/06/12-instant-benefits-of-humming-daily/" target="_blank">relaxation lounge</a> on the instant benefits of humming daily.</div>
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Give it a whirl and see how you feel after!</div>
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Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-75464913194973806182013-10-16T07:37:00.002-07:002013-10-16T07:37:22.516-07:00Breathing 101: Complete Yoga BreathThe foundational breath of yoga is the complete yoga breath, called Dirga* in Sanskrit (pronounced DEER-gah).<br />
<br />
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<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Mastering it means you have developed an
awareness and freedom of your breathing which will enable other breath
practices and also your singing. The increase in oxygen you bring in when you breathe deeply helps decrease stress and anxiety levels, something everyone can use!</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Begin by practicing on your back, then
try in a sitting position and finally try it standing up.</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">1. Lie on your back in <b>constructive rest</b>, with your knees bent, feet flat on the floor. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">2. Place your hands on your belly. Breathe in
and feel the belly rise on inhale and fall on exhale. Do this for a few
cycles.</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">3. Move your hands to your ribcage. Inhale and feel the belly expand
and
then feel the breath cause the ribcage to expand on inhale and retreat
on
exhale. Do this for a few cycles. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">4. The final part is to feel the breath
move
into the area under the collarbones. Breathe in, feel the belly and ribs
fill and then a
slight rise of the collarbones as breath enters the upper lung tissue.
This
final step is subtle and small. </span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">This breath is about finding freedom in the muscles involved with
inhalation in exhalation such that your diaphragm can descend enough to
allow
for a deep inhalation and your ribs expand to accommodate your filling
lungs. If you feel light headed while doing this, back off
from the practice and lie with your legs up the wall or on a chair for a
few
minutes while breathing normally.</span></span><br />
<br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Enjoy! </span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">*If you have asthma and are experiencing symptoms, avoid engaging in practices such as this until your symptoms have abated. Then, begin with gentle breathing to avoid aggravating your condition.</span></span>Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-59869691977277991372013-10-09T06:37:00.001-07:002013-10-16T07:38:05.006-07:00The Deal with the Diaphragm, Pt 1"What do you know about breathing for singing?"<br />
<br />
This is
one of the first questions asked of new students in my voice studio at
their first lesson. My least favorite, yet most common response is,
"well, I know you breathe from the diaphragm," uttered as they hold
their hand vaguely over their abdominal area.<br />
<br />
If that is their answer we go no further.<br />
<br />
The
diaphragm, for those of you who don't know, is an involuntary muscle.
That means we have no direct control over it. We cannot make it do
anything. At all. When not engaged it rests at the bottom of the rib
cage. When activated it contracts and pulls and aides with inhalation. <br />
<br />
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<br />
<br />
Because
it is an involuntary muscle, we do not 'breathe from the diaphragm'
anymore than we breathe from our stomach. We breathe through our mouth
or nose, down the trachea and into the lungs. Breathing occurs through
an interplay of muscles, including the diaphragm, that pull on lung
tissue, create negative pressure and allow air to rush in (a very boiled
down explanation with apologies to those who do anatomical things for a
living and would give a more complex, in depth explanation).<br />
<br />
What
we want is a diaphragm that is free to descend to its maximum position,
allowing the bottom portion of our lungs, where the bulk of our lung
tissue lives, to fill with air, giving us the best shot at singing long
phrases.<br />
<br />
What we need is a set of abdominal muscles
flexible enough to allow the contents of the abdominal area (stomach,
liver, spleen etc) to move forward when the diaphragm encounters them.
Because the diaphragm inserts on itself in a central tendon, its
flexibility is also partly dependent on the flexibility of the hips and
spine. (Working on flexibility while building strength is one of the
many reasons why yoga can be helpful for singers.)<br />
<br />
When
teachers and conductors and the like tell students "Breathe from your
diaphragm!" what they mean is release your abdominal muscles so the
diaphragm is free to descend on inhalation. We 'feel a low breath'
because there is expansion in the belly as things move around.<br />
<br />
The
way the diaphragm is involved with exhalation and how it is paired with
its antagonist muscles in the abdomen to provide the foundation for a
supported sound is for another post.<br />
<br />
Go forth and sing, but know that you aren't controlling your diaphragm as much as you might think you are!<br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-81489017655018397202013-09-30T16:54:00.002-07:002013-10-16T07:38:30.181-07:00The Very Opposite of MindfulIn general I work hard to practice what I preach, being mindful in my daily life. For the most part I succeed at this but sometimes life gets the best of me.<br />
<br />
September was a busy month. This is the first fall that I'm teaching while running yoga programs for singers privately and at a few schools
and have my own two children going to two different locations for their
daily routine on top of a million other things that come with living life.<br />
<br />
The month began relatively smoothly but quickly went south when my daughter's after school program feel apart. I mean really, really fell apart. As in there was no viable after school option for her to be cared for between 2:30 and 5pm on the days I was working. After a totally sleepless night we decided that in the short term I was going to do pick up while we sought out another alternative. All well and good except that my teaching schedule for the week was set and getting home by 2:30 wasn't exactly easy.<br />
<br />
To make a long story a little longer, I rushed like mad out of work the first day to get to pick up. I finished teaching in Cambridge at 1:45 and had to be at her preschool, 19 miles away, in 45 minutes (if you live around here you know that this seems like a potential impossibility, but dammit I was going to make it happen). After walking as fast as humanly possible from the building I teach in over to Mass Ave in Harvard Square, I crossed 1/2 of the street with the light and stood on the median waiting for the light to cross the street and it was taking forever (or so it seemed). Suddenly there was no traffic coming south on Mass Ave. I saw my break and went for it.<br />
<br />
You see where this is going, right?<br />
<br />
Though I had looked to my right and identified that there was no traffic coming, I failed to look to my left to see whether a bus was coming up out of the underground T station.<br />
<br />
I boldly stepped off the curb and walked right into the side of a moving MBTA bus.<br />
<br />
My bag was over my left shoulder, my elbow bent, sticking out, my hand holding the straps of my bag. I think that very thing is what saved me from potential disaster. My elbow hit the bus first and I instinctively recoiled up onto the median.<br />
<br />
Though I was shocked I wasn't really hurt. The poor bus driver very nearly had a heart attack and it took much reassuring that I was actually ok, for him to be able to breathe again. I walked away with a dime sized abrasion on my elbow and the astounding realization that I had very nearly been badly injured because I was rushing and not paying attention.<br />
<br />
How often do we all do this? Go on autopilot getting from point A to point B, only to arrive and have no memory of getting there? Have you ever sung a concert and then can't remember much of it because you were so distracted, stressed and unaware? Have you spent an hour 'practicing' when really you were thinking about everything but the music? More often than not those events result in no harm. But, sometimes, you get hit by a bus.<br />
<br />
In hindsight I am grateful for the reminder to be present and focused and I'm sorry that it took being hit by a bus for me to remember.<br />
<br />
Be present to your life this day, this hour, this minute. Breathe.Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-18536522450921465392013-09-12T11:56:00.005-07:002013-10-16T07:39:01.025-07:00Breathing 101: Extending the Exhale.If you completed the <a href="http://vocalyogi.blogspot.com/2013/09/breathing-101-breath-ratio.html" target="_blank">breath ratio</a> exercise and discovered that your inhale is longer than your exhale, or it is equal and you'd like to extend your exhale, here are a few tips on how to do that.<br />
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As a reminder, an extended exhale helps to trigger the relaxation response, shutting off the flow of stress hormones (think about the need to fall asleep after you get home from a performance that ended at 11pm...). If you are a singer who struggles to sing longer phrases of music this exercise can help you as well - as will exercises that improve the efficiency of your vocal cord closure, but that's another post for another day!<br />
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***Nota Bene: If you are an asthmatic, please don't try to attempt to extend your exhale when you are symptomatic, you are likely to trigger an asthma attack. Please wait until your breathing feels calm to try this. You may do even better to begin by thinking about shortening your inhale rather than stressing your system with extending your exhale.<br />
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1. Lie on your back in constructive rest and allow the body to completely relax into the ground.<br />
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2. Place your hands on your belly and take a moment to tune into breathing that involves the motion of the belly out on inhale and in on exhale.<br />
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3. Do a few cycles of counting your inhalation and exhalation. Let's say your ratio is 6 inhale, 3 exhale.<br />
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4. Now try these three options to extend your exhale 1 count at a time:<br />
<ul>
<li>Try first just thinking about slowing down your exhale to see if awareness is enough to bring about change.</li>
<li> Inhale normally, purse your lips and exhale like you are blowing bubbles. Changing the shape of your aperture (opening) changes the rate at which you exhale, slowing it down.</li>
<li>Inhale normally, and exhale creating a whisper sound in the back of the throat called Ujjayi breathing - Please, please, please don't make yourself sound like Darth Vader. This should be a noise that is only perceptible to your own ears.</li>
</ul>
If it feels easy to extend your count by 1, you can work more quickly toward doubling your exhale length, putting your count at 6 and 12.<br />
<br />
Once you've mastered things lying down, move on to trying them sitting up and then standing. <br />
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As always, just explore without judgement and enjoy! Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-33079292821231886962013-09-06T08:47:00.001-07:002013-09-06T08:47:52.310-07:00Breathing 101: Breath RatioThe next topic for Breathing 101 is that of the breath ratio. In the first post we covered the <a href="http://vocalyogi.blogspot.com/2013/07/breathing-101.html" target="_blank">basics of breathing and a few common breathing pattern problems</a>. In the second post we looked <a href="http://vocalyogi.blogspot.com/2013/07/breathing-101-breath-awareness.html" target="_blank">in depth at breath awareness</a>.<br />
<br />
Your breath ratio is important because it tells you something about the state of your body. There are three possible ratios -<br />
<br />
* Inhale and Exhale equal in length<br />
* Inhale is longer than Exhale<br />
* Exhale is longer than Inhale<br />
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<br />
<b>Try This</b>:<br />
Lie on the floor in constructive rest.<br />
<br />
Close your eyes and take a moment to settle in.<br />
<br />
Take a few breaths before turning your attention to your inhale. Count the length of your inhale over 4 or 5 cycles of breath. Though the pace of your counting doesn't matter, try to be consistent about it so you get an accurate count. File away the number you get most often when you count: this is the length of your inhale.<br />
<br />
Now turn your attention to your exhale. Count the length of your exhale over 4 or 5 cycles of breath. Again, keep your pace consistent to get an accurate count. Compare this number to the length of your inhale and you know your breath ratio!<br />
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<b>What your ratio means:</b><br />
A ratio of <i>equal length</i> is what we strive for in physical (asana) yoga practice. In every day life an equal ratio indicates balance and ease as you move through your daily activities.<br />
<b> </b><br />
A ratio of <i>inhale longer than exhale</i> means you are over inhaling. When your inhale is longer than your exhale, you will over oxygenate the body and contribute to your stress level. Over breathing sets your sympathetic nervous system in motion (this is the branch of your nervous system that oversees fight or flight mode. While fight or flight mode is appropriate if you are running out of a burning building or away from a charging elephant, being in this mode as a chronic state will create a loop of stress and anxiety. You may over inhale out of habit, or if you are an asthmatic, it may be part cause, part effect of your asthma.<br />
<br />
A ratio of <i>exhale longer than inhale</i> means you are relaxing and also able to sing through longer phrases of your music! This process triggers the parasympathetic nervous system which governs relaxation. In this state you are able to be present to your surroundings, calm on stage and connected to your breath and body.<br />
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In our next post we'll look at some exercises to do to help lengthen your exhale and shorten your inhale.Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-61817921876970170482013-08-27T06:28:00.002-07:002013-08-27T07:08:42.947-07:00Yoga of My Own VoiceIt has been a long, long time since I've taken a voice lesson. And even longer since I've performed on stage. Four years ago life called me in the direction of starting a family, moving to a new town and getting the Mindful Singer off the ground and that left no time or energy for my own singing. At first resentful of this loss, I eventually learned to embrace the impermanence of life and shifted my perspective to "it's just not my time right now". That softened the blow of not singing and helped me remember that when I was ready again it would be there for me.<br />
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The close of this summer has brought about a desire to sort out who I am as a musician in this iteration of my life; as a suburban dwelling parent of two small children with a busy life. It is driven in part by my meditation practice which has revealed the sensation of
a block in my throat. The guided meditation that I've done in August is my fall back staple meditation where energy is brought from the crown of the head, down the spine and into the heart center. In the past I worked just fine with it, but this time when I reach the cervical spine area I can't sense anything. Nor can I move anything through it. All I sense is a big, black space that is impenetrable.<br />
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I am also someone who believes firmly that to teach you must also do, so just as I engage in my own yoga practice I want to return to my own singing practice to better myself as a teacher. So, I scheduled a voice lesson with my old teacher who was kind enough to let me return after a nearly 5 year absence.<br />
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When the dust settled on the scheduling I realized there's definite apprehension in me about singing again. Is my voice gone from years of pregnancy and nursing related reflux? Is the block entirely emotional and the result of pushing my voice aside to help others the last 4 years? Am I just going to open up to my voice and spend an hour crying in her studio?<br />
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Yoga tells me those are all options and the best I can do is be present to my emotions in the moment, breathe in and out and accept whatever is. So I'm going to try that. Rather than thinking I'm going to walk in, sing, choose rep. and be off and running on a concert plan, I've identified three things I'd like to get out of my hour lesson. I'd like to get an honest assessment of my voice, a short set of exercises that I can do on a somewhat regular basis to begin to rebuild and know when I'm going back for another lesson. I could do this on my own, but I know myself well enough to know that working with someone else is a powerful motivator and something I so desperately miss.<br />
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Send good thoughts Wednesday morning as I delve back into me and see what's going on vocally!Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-87346639670770946922013-08-20T06:57:00.000-07:002013-08-20T06:59:18.008-07:00Stilling the Lake of the Mind<div class="separator" style="clear: both; text-align: center;">
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When I was doing my yoga teacher training I got to do a weekend intensive with <a href="http://www.parayoga.com/" target="_blank">Rod Stryker</a>. It was through his workshops that I finally found some meditations that worked for me (i.e. I did them more than just once and found I actually looked forward to meditating).<br />
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In one of them he talks about 'stilling the lake of the mind'. That image worked for me. It helped to imagine my mind as a body of water that is often full of thoughts causing rough waves. Those thoughts prevent me from really seeing or hearing my inner voice which is powerful, but quiet as opposed to my fear voice which hollers at the top of its lungs and makes all the waves to begin with.<br />
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What I learned from my meditation practice is not only that difference, but also that when my mind is quiet I can see and hear my true self. My quiet, inner voice speaks what is true in my heart and the ability to express what is in one's heart lies at the center of creativity.<br />
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I took the above picture while my family was on vacation in Maine last week. As I looked out over the lake early one morning, I was struck that the stillness of the morning water, before any boats have driven by or the winds have picked up, is exactly what a quiet mind allows. Just as I can see the entire tree reflected in the water, rather than the distorted version later in the day, I see myself clearly when my mind is still and quiet. A still mind allows me to open to creativity and discern what I want to express with my art.<br />
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How still is the lake of your mind? If you'd like to learn more about this meditation, you can visit the <a href="http://www.parayoga.com/store/" target="_blank">ParaYoga Store</a> and scroll down to the CD "Meditations for Inner and Outer Peace" or read a description of the meditation from this <a href="http://www.8limbsyoga.com/blog/stilling-the-lake-of-the-mind-meditation/" target="_blank">blog post.</a><br />
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Enjoy!Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-46740990233374944772013-07-30T10:23:00.002-07:002013-07-30T10:26:41.422-07:00Breathing 101: Breath Awareness<span style="font-size: small;"><span style="font-family: inherit;">Stop what you are doing right now and lie on the floor. Well, maybe read through this first, but then lie down on the floor!</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">In the last <a href="http://vocalyogi.blogspot.com/2013/07/breathing-101.html" target="_blank">Breathing 101</a> post we looked at some of the common problematic breath patterns. Here's the first step to understanding your pattern(s):</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"> <i>Breath
Awareness:</i></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><i> </i> </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;">1. Lie on your back with your knees bent, feet flat on the floor. </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
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<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">2. Rest your hands on your belly. </span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0QDdLirZe87gNY2dTqL5rldoQ4uEzlzDUL-nk6FaHj7fPZIJU4dqZQN_lFhudcwUK_Y8YzQf4JYMCH0QSC-57Bxe3gSBuXX9E6m0kctimkMvcb4FhzCWgI5YKonLzq-NUCzXK3Z3xn6AO/s1600/DSC02332.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0QDdLirZe87gNY2dTqL5rldoQ4uEzlzDUL-nk6FaHj7fPZIJU4dqZQN_lFhudcwUK_Y8YzQf4JYMCH0QSC-57Bxe3gSBuXX9E6m0kctimkMvcb4FhzCWgI5YKonLzq-NUCzXK3Z3xn6AO/s320/DSC02332.JPG" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">3. Allow
your eyes to fall closed, turning your attention inward. </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">4. Breathe through your nose and notice the motion in
your belly as you inhale and exhale. </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">If your belly isn't rising on the inhale, can you think about softening it - try softening your jaw first and see if that helps. It can take time for the belly to soften, we hold A LOT of tension in our belly area. Try letting go of tension as you exhale, imagining your body melting into the floor.</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">5. Once you feel the softeness of your belly, move your hands to rest on your rib cage.</span></span><br />
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<span style="font-size: small;"><span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhyphenhyphendpYI2OCsCFzUIqtKkkDjFFfXW3fpqPL9ZE_l2uf3NKRZg6zPgJcaGffGH5J10yoLfc3h5j7cwgwbfgMMXWx0N6V1Iu61FgR4JNVR3z575vBG0EoNyFUuDGjMv2WWMB9IWiBSxcFanhm/s1600/DSC02333.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhyphenhyphendpYI2OCsCFzUIqtKkkDjFFfXW3fpqPL9ZE_l2uf3NKRZg6zPgJcaGffGH5J10yoLfc3h5j7cwgwbfgMMXWx0N6V1Iu61FgR4JNVR3z575vBG0EoNyFUuDGjMv2WWMB9IWiBSxcFanhm/s320/DSC02333.JPG" width="320" /></a></span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">6. Notice the expansion of the ribcage on your inhale. The lower ribs are where you should feel the most expansion as that is where the bulk of your lung tissue is.</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">If
your ribcage isn't expanding, see if you can bring attention and
intention to the lower ribs and see them flaring out in your mind's eye.
The ribs function like a pump handle on inhalation and exhalation. </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">7. Place the hands back on the floor. Continue to breathe through your nose and notice how the belly AND ribcage expand on inhale.</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">Once you can sense the motion of your inhale and exhale in your belly and ribs. Turn your attention to the quality of your breath. Is it smooth and easy, or are you forcing with extra effort? Stop forcing, if you are. No one gets anywhere by muscling their way around. Are your inhale and exhale equally easy or is one held back?</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">After trying this on the floor you can take it with you and do it at your desk, while sitting at the piano, driving in your car, eating dinner etc. Just commit to observing without judgement and see what you find out. </span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">Enjoy and let me know what you discover!</span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: inherit;">*special thanks to my 3 year old who was remarkably compliant when I asked her to lie on the floor and let me take some pictures!</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;">
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<span style="font-family: inherit;"><span style="font-size: small;"> </span></span></div>
Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com1tag:blogger.com,1999:blog-7164701345813616984.post-6472271263946063642013-07-23T08:43:00.001-07:002013-07-24T12:39:58.593-07:00Breathing 101When is that last time you took a really deep breath? As singers we tend to be more aware of breathing than the average person, but so many singers who have come into my studio in the last decade have needed to cultivate a deeper awareness and understanding of their breathing to ensure it is really working to enhance their singing voice and not working against them.<br />
<br />
Pranayama is the Sanskrit word for extension of the breath, or prana.
Prana (breath) is the life force, or vital energy. At its best, the
breath will help quiet a busy mind, revitalize a tired body and soothe a languishing spirit, not to mention what it does for the singing voice. If you have a breathing pattern that isn't leading you down this path, it definitely isn't helping your singing in any way. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZWdqeohf6TzmjQ95SHG8Id3i7jgYHcwj6umRxcBgKBz_Cks2sSfDiKuyeiA63p6ALPQe_RHMmbTnnrBiLkxEJlj8-ASjlVZeMcUTOUDSOGGg0IrhF44gBzlpkX7rQnkwXb1RSPnTCg11X/s1600/breath.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZWdqeohf6TzmjQ95SHG8Id3i7jgYHcwj6umRxcBgKBz_Cks2sSfDiKuyeiA63p6ALPQe_RHMmbTnnrBiLkxEJlj8-ASjlVZeMcUTOUDSOGGg0IrhF44gBzlpkX7rQnkwXb1RSPnTCg11X/s320/breath.jpg" width="320" /></a></div>
<br />
<br />
There are several problematic breathing patterns that I see regularly in my studio: <b>reverse breathing</b>, <b>clavicular breathing</b>, <b>over breathing</b> and<b> breath holding</b>.<br />
<br />
<b>Reverse Breathing: </b>in this state, the belly area moves in on inhale and the rib cage expands. The belly then moves out on exhale. I see this often in newer and younger singers. Though we are born belly breathers, we don't often stay that way for long. When the belly isn't soft enough to expand on inhale, your diaphragm isn't allowed to descend and your lungs aren't being optimally accessed.<br />
<br />
<b>Clavicular Breathing: </b>in this state, the lower ribs aren't flaring out when you inhale. Instead, your breath is high and shallow. Clavicular breathing contributes the stress response which is fine when you are running out of a burning building and want adrenaline coursing through your body to keep you alert, but it is not what you want when you are performing. With this type of breath you aren't accessing the lowest lobes of the lungs which are a key part of triggering the relaxation response.<br />
<br />
<b>Over Inhaling: </b>in this state, your inhale is longer than your exhale. This is common in singers who suffer from asthma, something that in my studio has been on the rise over the years. You can tell if you are over inhaling simply by counting the length of your inhale and the length of your exhale.<br />
<br />
<b>Breath Holding: </b>in this state, you take air in, but you hold it before engaging in exhalation. What should be a split second transition between the muscles of inhalation and exhalation gets extended and the breath isn't optimally used and therefore your sound isn't optimal either. As a young singer, I had this pattern until a movement teacher at the Chautauqua Summer Voice Program pointed it out to me. It was a revelatory discovery for me to go for a run and notice that she was completely correct. I took breath in, but didn't let it out. It took work, but I was able to change my pattern in time.<br />
<br />
See what you notice about your own breathing over the course of the day. Do any of these patterns sound like something you are doing? Our next breathing 101 post will give you some pranayama exercises to work with your breath and keep it as free as possible.<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com0tag:blogger.com,1999:blog-7164701345813616984.post-248725850072612912013-07-16T10:55:00.000-07:002013-07-21T07:09:36.712-07:00Going to the Source: Using Yoga to Calm Performance Anxiety<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">In <a href="http://vocalyogi.blogspot.com/2013/07/going-to-source-origins-of-performance.html" target="_blank">part one</a> of this series we learned about the origins of performance anxiety and what the yogic perspective is on that state of mind. We now know the roll the brain plays in putting us into the fight or flight stress mode and how if we stay there too long we will wire our brains to worry. In this post we'll look at specific yogic practices and how, when in engaged in on a regular basis, they can help alleviate nerves felt around performing.</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Yoga teaches us to practice awareness of our
body, our breath and our mind. When we become mindful of these elements in our
yoga practice, we can be mindful off the mat as well and apply them to our
practice and performance. I define mindfulness as the act of maintaining
a moment-by-moment awareness of our thoughts, feelings and physical sensations.
It also involves acceptance, meaning we pay attention to our thoughts and
feelings without judging them. When we practice mindfulness, our thoughts tune
into what we’re sensing in the present moment rather than rehashing the past or
imagining the future. Yoga also encourages us to connect; with ourselves, our audience and our fellow performers. If you are a spiritual person you can also work to build a connection to God or the greater Universe. Remember that we all fundamentally want the same things in life and very likely we are more alike than we are different. It can also be useful to remind yourself that people attend concerts to see you succeed, no one goes to watch you fail!</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">The first step in dealing with performance anxiety is becoming aware of it. Perhaps you've known for a while that you get nervous when you have to perform but you've never sat down and really looked at when those nerves hit or where you feel them in your body when they are happening. If you have a performance coming up commit to being mindful in that experience. Just observe yourself without judgement. Try saying to yourself 'how interesting I'm _____' (fill in the blank with whatever you notice yourself doing or feeling around that event). (N.B. This is a practice you can use anywhere - in teaching, working etc. I use it frequently when I get frustrated with my children as a way of becoming more mindful of what sets me off and how I can spend less time annoyed with them!)</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">This is a step that may come easily to you or it may take you a while. I believe we can not effect change until we fully understand the behavior we are engaging in. Become friends with yourself and really delve into what is going on. You may find it helpful to document the feelings in writing and keep a journal.</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Assuming you master this phase and you know what is going on and what triggers you have, you can engage in breathing, meditation and physical practices to help modify your stress reaction. </span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<br />
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<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Breathing: </b>It might seem sort of strange to tell a singer they need to pay attention to their breath as it is easy to presume you already know more about the breath than the average person, but I would challenge that there is still more everyone can learn and the way yoga encourages you to look at your breathing is very different than how a voice teacher might teach breathing.<style> <!--
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there is an emphasis in singing lessons on inhaling, or the intake, of breath. How
we exhale is equally as important!</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"> </span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"> <i>Breath
Awareness/Ratio</i>: Lie on your back in <b>constructive
rest</b> (knees bent, feet flat on the floor). Rest your hands half on your belly and half on your ribcage. Allow
your eyes to fall closed. Breathe through your nose and notice the motion in
your belly and ribcage as you inhale and exhale. After a few rounds, begin to
count the length of your inhale. Keep your pace of counting consistent. After a
few rounds, count the length of your exhale, again keeping the pace o f your
count consistent. What is your ratio? Are your inhale and exhale equal or is
one longer than the other. What we want to avoid (both in life and in singing)
is an inhale that is longer than the exhale. To promote relaxation, we want an
exhale that is longer than the inhale. You can also add a sigh to the exhale as
a way of promoting relaxation.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"> <i>Complete Yoga Breath</i> –Dirgha Breath</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">The complete yoga breath is a
foundational breath practice. Mastering it means you have developed an
awareness and freedom of your breathing which will enable other breath
practices and also your singing! Begin by practicing it on your back and then
try it in a sitting position. Lie on your back in <b>constructive rest</b>, or, if you’ve
mastered the breath lying down, sit in a comfortable <b>cross-legged position (<a href="http://www.yogajournal.com/poses/2481" target="_blank">sukasana</a>)</b>. Place your hands on your belly. Breathe in
and feel the belly rise on inhale and fall on exhale. Do this for a few cycles.
Then, move your hands to your ribcage. Inhale and feel the belly expand and
then feel the breath cause the ribcage to expand on inhale and retreat on
exhale. Do this for a few cycles. The third part is to feel the breath move
into the area under the collarbones. Breathe in, feel the belly and ribs fill and then a
slight rise of the collarbones as breath enters the upper lung tissue. This
final step is subtle and small. Be sure not to confuse this with the optimal breath
for singing – this is about finding freedom in the muscles involved with
inhalation in exhalation such that your diaphragm can descend enough to allow
for a deep inhalation and your ribs expand to accommodate your filling lungs. If you feel light headed while doing this, back off
from the practice and lie with your legs up the wall or on a chair for a few
minutes while breathing normally.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Asana Practice:</b>
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</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Specific
poses are also beneficial for reducing anxiety. While regular asana practice will help
you long term, you can also identify what your energy levels are like the day
of a performance and tailor your practice. If you are low energy, you can do a
practice that will raise your energy to help you. If you have a lot of nervous
energy and practice that burns some of that off to help you focus will be
beneficial. When you engage in your asana practice, try to use the complete yoga breath as your guide. When your breathing strays from being easily full, you are working too hard in a pose and should back off.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Poses
that help alleviate anxiety by helping to calm the mind and open the heart
center include:</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/478" target="_blank">Standing Forward Bend</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/2468" target="_blank">Cat</a>/<a href="http://www.yogajournal.com/poses/2467" target="_blank">Cow</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/2476" target="_blank">Puppy Stretch</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/494" target="_blank">Triangle</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/472" target="_blank">Bridge</a>
</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/476" target="_blank">Head to Knee Pose</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/2480" target="_blank">Staff Pose</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/477" target="_blank">Seated Forward Bend</a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><a href="http://www.yogajournal.com/poses/2481" target="_blank">Easy Pose </a></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
<style>
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</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><b>Meditation</b>: Meditation
is another useful tool for singers to alleviate anxiety. By training the mind to be present, we can
be more open to our performances. To sing our truth we need to be sure that our
hearts and our heads are in agreement. This meditation is meant to unite the
two so you have a calm mind, connected breath and can sing from your heart.
Meditation can cause emotions to arise, so don’t try to hold things back, just
let go and experience whatever comes your way. This meditation is a great place
to start to begin to build an awareness of how busy your mind can be.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><i>Counting Meditation –</i></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Sit in a comfortable
cross-legged position, or sit in a chair with your feet flat on the ground.
Allow your eyes to fall closed so your attention turns inward. Take a few
breaths to settle in. Begin counting silently in your head:<br />
1 on inhale. 1 on exhale</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">2 on inhale. 2 on exhale</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">3 on inhale. 3 on
exhale….continue up to 10</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">*When you are counting, your
thinking mind is apt to engage. When you notice that you are thinking, start
back at 1 on inhale and go again towards 10.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">* If you make it to 10, start
back at 1 and go through the steps again.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">*Remember that the goal isn’t
to get to 10, the goal is to become aware of your thoughts.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">* If you become comfortable with this meditation, you can move away from counting and instead choose a phrase, a mantra to repeat silently on inhale and exhale - perhaps you need more focus, or patience or persistance. Use whatever word or set of words speaks to you. </span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Begin with a short, 5 minute
practice and add minutes on as you feel ready. Setting a timer can be very
helpful and can keep you from watching the clock when you are supposed to be
meditating!</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal" style="text-indent: 0.5in;">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><i>Visualization Meditation – </i></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Nearly every performer gets
nervous before going on stage. As performers we want to turn this nervous
energy into positive energy that propels our performance to be even better. One
way to do this is to practice visualization. In yogic thought, anxiety stems
from a sense of being disconnected and having a limited vision of ourselves. If
you create a ‘me vs. them’ situation with your audience, you are disconnected
from them. But, if you can believe that you are all a part of the same world,
want the same things and they are there to receive the gifts you offer through
your singing, you build a sense of connection.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">If you have a concert coming
up, I recommend starting two weeks before the date of performance (if you are someone with a very high level of anxiety, add more time, perhaps start four weeks in advance). Set aside
time every day to visualize going through the concert flawlessly.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Find a comfortable seated
position – can be in a chair, on the floor or the couch.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Orient your mind towards your
performance and take 3 breaths to center yourself.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Envision yourself backstage
where you will perform – be specific about what you will wear, who is there
with you etc.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Imagine yourself walking on
stage to stand wherever you will begin your performance. You fill the room with
your presence, knowing the audience has come to see you succeed. Through your
singing, you will connect with them, sharing your artistry.</span></span></div>
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">
</span></span><br />
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Imagine yourself taking
whatever position you will take and bowing your head to prepare to perform.
Pick your head up and imagine yourself singing through your program flawlessly.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">This has ended up being a long post, but I hope you've made it this far!</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Once you try some of these practices on the mat, there are some off the mat exercises you can do too. </span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">1. Think of three times during your day that you can be mindful. When you reach those moments in your day, stop and observe your thoughts and what you are feeling.</span></span><br />
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">2. When you listen to someone else perform, think first of three things you liked about their performance.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">3. When you practice, focus on only one element at a time - rhythm, text, sound quality etc.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">4. Try re-framing an experience you perceive as negative to cast it in a positive light.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">5. Build time into your day to do nothing - turn the tv off, put away your smart phone and just sit in silence.</span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-size: small;"><span style="font-family: Times,"Times New Roman",serif;">Good luck! If you would like to have some help talking through the elements of performance that cause you anxiety and develop a strategy for how to shift your anxiety into positive energy to propel your performance, please contact me.</span></span></div>
<span style="font-family: inherit;"><span style="font-size: 12pt;"> </span></span><style>
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Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com1tag:blogger.com,1999:blog-7164701345813616984.post-35678078622586415052013-07-10T03:12:00.002-07:002013-07-10T03:12:28.692-07:00Going to the Source: Origins of Performance Anxiety<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHuPY_7lDwiS6l0nDNWqy5WHj2a84T03ZPx9DvuNuS2f8y6CuwKn0yY8GTlwz7uQuQOPQkvL2QOoWzXGbp89AJHHhZadjFtA_UXtAGcqNhTocarHMmHPxf4oeRk1vMKENe1nSITAxdeAEa/s1600/iStock_000012481411_ExtraSmall.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHuPY_7lDwiS6l0nDNWqy5WHj2a84T03ZPx9DvuNuS2f8y6CuwKn0yY8GTlwz7uQuQOPQkvL2QOoWzXGbp89AJHHhZadjFtA_UXtAGcqNhTocarHMmHPxf4oeRk1vMKENe1nSITAxdeAEa/s320/iStock_000012481411_ExtraSmall.jpg" width="320" /></a></div>
<br />
Recently I talked with a singer who told me she'd been to an audition and in her words, "bombed it". She said she'd disconnected from her breath, forgotten the words and generally felt awful. She chalked it up to not having done an audition in a long time.<br />
<br />
I'm sure that was a part of it. There is an art to auditioning, as any singer will tell you. However, as our conversation continued, she went on to tell me how, at the end of the month, she would lose the administrative job that has been the bread and butter of her existence for many years. She runs a music program for children in the mornings and then goes to her desk job in the afternoon and sings in a prominent chorus as well as doing her own solo work on top of it all. Time to practice, she indicated, was hard to come by. The more we talked, the more I began to wonder if it was really the length of time between auditions that caused her anxiety and subsequent poor performance.<br />
<br />
In our bodies, anxiety is created in the amygdala, a part of the brain where primal emotions are generated. When triggered it bypasses the rational part of our brain and sets off a physical reaction. Unfortunately, anxiety is also addictive in the sense that the more you worry, the more you wire your brain to worry. Your mind, therefore, will either be your biggest ally or your biggest enemy. <br />
<br />
Anxiety can strike before, during or even after a performance (or it can happen all three times). Your
brain's ability to bypass the rational part of itself means you are left
with a racing heart, shallow breathing, shaking body, nausea, dry mouth,
tense shoulders and jaw and sweaty palms. Mentally there are
repercussions too. You might have trouble sleeping, feel depressed,
avoid practicing, snap at people around you because you are moody, forget the words, be confused on stage, worry, wrongly
assess your performance or assume everyone there is waiting to see you
fail. Once you start down the path of anxiety it can be hard to short
circuit and instead it can snowball, pulling you into a vicious cycle. Some of you have probably experienced that on stage where you get anxious before going on, get out there and feel your knees knocking together, you can't ever connect to your breath and then before you know it you forget the words and lose your place in the music. Ugh. No one should have to experience that more than once!<br />
<br />
Understanding where your anxiety comes from can be tricky. You might be naturally shy or anxious, be afraid of the audience critiquing your performance negatively or had a specific experience in your past that triggered your anxiety. Perhaps you are singing music that is a bit beyond your current capacity, or you haven't practiced enough or performed enough to feel comfortable. Maybe you just haven't been taking good care of your self or are your own worst critic, seeing only the negative aspects of your performance. It could be that there is a stressful event in the rest of your life that you haven't dealt with and that emotion is being represented as anxiety in your singing. Maybe you are not yet mindful of your anxiety to even know what triggers it for you.<br />
<br />
In yogic thought, anxiety stems from a
sense of disconnection from a larger Universe due to our limited notion
of who we really are. In other words, we forget that we are all a part of something greater than ourselves, that we are more than our physical form. Instead we create 'us against
them' situations and wrap ourselves up in our identities of being
singers, parents, workers or any other hat you wear in your life, believing those identities to be who we are. When we engage in those behaviors we disconnect from ourselves, our audience, (or conductor, band mates, pianists etc.) forget that we are all connected and box ourselves into specific identities. What anxiety universally tells us is that there is room for us to grow. If we befriend our anxiety we can see it as an opportunity to learn so as to make different, mindful choices in the future.<br />
<br />
The time we spend <i>on </i>the mat in yoga helps us <i>off</i> the mat in these every day situations that arise. In yoga we get to know ourselves through the lens of compassion by being present. Present to our breath. Present to our bodies and what they can do for us. Present to the thoughts in our minds. If we pay attention through non-judgmental observation we begin to gain insight into our patterns. After our awareness is raised and we understand how we tend to act, we have an opportunity to make different choices at any given time because we are living in the present moment. <br />
<br />
Let's go back to the singer I mentioned in the beginning of this post. Her story told me several things: She hadn't auditioned in a long time. She was facing a major life change by leaving a job she'd been at for a while which brought with it a need to find new patterns in her daily life and a big financial shift as well. Her life, in general, is a constant balance of juggling multiple sources of income, the demands of finding practice time, performing and fitting it all in around her personal life. Knowing what we do about where anxiety can come from, it becomes easier to see how her identification with her job, its end and the emotions surrounding that along with the constant stress of balancing her busy life on top of whatever other history she has with anxiety about auditioning/performing, how she typically assess her own performances and whether she is aware of any that, all contribute to her sense of anxiety. All of those things shunt her brain in the direction of anxiety, rather than staying open to connecting with the larger Universe and the people around her.<br />
<br />
Her situation may sound familiar to you, or you could replace a few parts of her story with your own and see how this could be you. In Part II of Going to the Source, we'll look at specific yogic based practices that when engaged in on a regular basis help quiet the mind, connect to the breath and turn performance anxiety into energy that can propel you to achieve your performance potential. Stay tuned!<br />
<br />
<br />Sarahhttp://www.blogger.com/profile/07072767325752874461noreply@blogger.com2