Why Yoga for Singers
As a
singer your voice needs to be well trained and cared for. In addition, your
body needs to be strong, flexible and well aligned. The breath needs to be free
to enhance sound production and the mind needs to be uncluttered and present;
able to focus.
Yoga,
as a practice that looks at the whole person, offers a system that addresses
the body, breath and mind. When engaged in as a regular practice it enhances the work we do on technique in voice
lessons. In the physical practice of asana, we learn to pay attention to how
our body moves, gaining better alignment, strength and flexibility. In the
breathing practices of pranayama we become aware of our breath, understand our
patterns and stay connected to the breath at all times. In the mental practice
of meditation we become conscious of our mind’s busy nature, learning to quiet
our thoughts, becoming present to our performance.
Brief History of Yoga
Yoga as we know it today is very different from how it was
practiced in its origins, 3500 years ago. The word yoga comes from the sanskrit
word yuj meaning “to yoke or unite.”
Its purpose was to link together body and mind and ultimately form a spiritual
connection to the Divine, allowing the individual to achieve spiritual
enlightenment. Since its inception, yoga has gone through many variations and
what we now practice in modern day has only been around for about 100 years and
grew out of the Hatha yoga tradition that focused on physical poses. Yoga in
other forms, however, has been in this country longer as shown in transcendentalists
like Thoreau and Emerson who were intrigued by the contemplative elements of
yoga talked about in books like the Bhagavad
Gita. Though there was yoga in the form of physical practice in the United
States in the 1920s, it wasn’t until the 1960s when many Americans began to
practice a non-spiritual, physical form of yoga and the multitude of schools of
yoga now common in this country, began to emerge.
Benefits of Yoga for
Singers:
*Improved posture and kinesthetic sense
*Better flexibility of spine and pelvis = better flexibility
of diaphragm
*Greater awareness of breathing patterns
*Management of performance anxiety
*Strength-building for large muscles like quadriceps that
help to ground singers
*Improved sense of mind-body connection and balance
*General stress management
Families of Asanas
(physical practice) and what they do for your body:
Standing – energizing, strengthening large muscles
like quadriceps, grounding
Backbends – also energizing, open the chest, enhance
inhalation, stimulate lymphatic system
Forward Bends – calming to nervous system, help
facilitate exhaling, aid in sleeping, increase
flexibility in the hips
Inversions – reverse flow of blood and lymph fluid
Twists – increase flexibility of diaphragm and
intercostal muscles, cleansing for organs (bring new blood flow to abdominal
organs like the liver)
Balance – strengthen core muscles, strengthen sense
of self
Restoratives – help a body in need of rest and
rejuvenation (recovery from injury)
Pranayama (breath
practice) and types that are beneficial for singers:
There are many pranayama practices that can aid singers. In
yogic thought breath is what carries Prana, our life force – without breath no
one can survive and our health is intrinsically linked to the quality of our
breathing. It isn’t news to singers that your breath will change with your
emotions – stress and nerves can cause the breath to become shallow as the body
moves into fight or flight mode. Many singers will report a sensation of a high
after a lesson or performance due to endorphins that are released when oxygen
is exchanged. There are exercises that can help to calm the breath and keep a
steady, even rhythm of inhale/exhale, exercises to help balance a busy mind and
those to help to alleviate the flow of adrenaline that often runs high after a
performance.
Breath Ratio: identifies patterns in breathing that
can be dysfunctional
Wave Breath: brings awareness to belly, helping to
make core muscles supple
Bee Breath: helps to lengthen the exhale and also
works to calm an anxious mind
Alternate Nostril Breathing: helps to balance the mind,
bringing clarity and focus. Aids in relaxation and may help prevent panic
attacks.
Dhyana (meditation
practice):
The goal of meditation is a cessation of thought – and let
me emphasize, that is the goal - you may never achieve that, but what you
learn along the way can be invaluable. You can meditate by simply closing your
eyes and focusing on your inhale and exhale. Every time your mind wanders, just
come back to your breath. You could also do a guided meditation by listening to
a cd or attending a class. Either way, working towards clearing your mind will
help you relax and let go of anything you might be holding on to. There is no
hard and fast rule about when or for how long to meditate. Most people do well
to meditate when they wake up in the morning before the brain has kicked into
high gear, but if you want to take 10 minutes at lunchtime to sit quietly and
observe your breath, that counts too. You can approach your singing practice in
a meditative way by being very present to the work you are undertaking. Some
yoga classes will include a meditative component, but most focus on the
physical practice only.
