Yoga for Musicians
Stephen Cope, author of Yoga and the Quest for the True Self and The Wisdom of Yoga, does a study with the Kripalu Institute for Extraordinary Living (IEL) and the Boston Conservatory/Boston University Tanglewood Institute about links between musicians and yoga. The Kripalu IEL website writes:
Professional musicians are now discovering that systematic training in yoga enhances the performance of complex tasks through the cultivation of highly refined states of attention, concentration, and focus—essential conditions for optimal performing states in music. New research confirms that yoga also attenuates performance anxiety and ameliorates its deleterious effects on both cognitive and physical functioning. (http://www.kripalu.org/article/407)
Any yoga practice, by these standards, is likely to benefit a musician's capabilities. Yoga helps the mind from what can feel like a constant state of wandering (see: Israelites in the desert) to bring peace and concentration on and off the mat. This practice, however, will attend to both the more physically taxing parts of practicing music as well as the mental. Hopefully, it will help both the yogini's and the musician's practice.
Yoga for Musicians
A common injury for musicians is carpal tunnel from overuse of the hands and wrists. Sore upper back and shoulders can also be a fallout from the profession/hobby. I, unfortunately, have limited musical talents (read: highly limited), so am not speaking from experience. If any musicians out there can speak to any other aches and sores, let me know, and I can provide a follow up.
- Vajrasana (Diamond Pose)
- Take your arms parallel to the floor directly in front of you. Flex at the wrist and rotate arms. Pause. Circle wrist. Flex wrist forward and back.
- Seated Ardha Chandrasana (Half Moon Pose) Side Stretch. *In Kripalu and Bikram yoga, Ardha Chandrasana is the pose where from Tadasana you bring both arms overhead and to one side.
- Repeat other side
- Uttana Shishosana (Puppy Pose). Hold for 5-10 breaths, rolling wrists if they are tight or sore
- "Thread the needle" in Puppy Pose, taking one arm under the other to twist gently
- Repeat other side
- Tadasana (Mountain Pose)
- Yoga Mudra (Symbol of Yoga)
- Uttanasana with Yoga Mudra arms
- Coming up to standing, slight back bend
- Switch grip of hands in Yoga Mudra, but continue
- Parsvottanasana (intense West Stretch) with Yoga Mudra arms or reverse prayer hands
- Repeat other side
- Release hands, let them swing gently side to side
- Garundasana (Eagle Pose) arms. Circle arms to open shoulders. Repeat other side.
- Utthita Tadasana (Five Pointed Star
Pose) - Trikonasana (Triangle Pose) (bind if you can and enjoy doing so)
- Repeat steps 17 and 18 on other side
- Tadasana
- Garundasana (Eagle Pose). Repeat on other side
- Prasarita Padottanasana (Wide Legged Forward Fold)
- Gentle back bend upon coming up
- Upavistha Konasana (Seated Wide Angle Pose)
- Kurmunasana (Tortoise Pose)
- Baddha Konasana (Cobbler's Pose)
- Gomukhasana (Face of Light Pose). Repeat other side
- While seated, roll, bend and flex wrists
- Marichyasana III (Marichi's Twist)
- Savasana (Corpse Pose)