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Yoga for Musicians:
The benefits of a daily yoga practice
—Jesse Stacken
Some Yoga Poses to Try at Home
You may now be asking me to give you a sequence of poses to try, or to tell you how to do a headstand. Yoga can be dangerous. It’s important to have a good instructor observe you, especially when trying a pose for the first time. So I recommend that you get a teacher. Go to a class and give it a try. There are many yoga centers and styles around these days, and you may have to look around a bit to find what you’re looking for. I recommend the Iyengar method for the reasons I’ve written about above, but also because I believe their instructors to be of the highest quality. There are intense requirements just to get into the teacher-training program, which is two years long and quite extensive.
I will explain, however, how to do a couple of poses that are not too risky: Uttanasana, which brings a calming effect, and Adho Mukha Svanasana, which is energizing. I recommend trying them the next time you need to chill out or wake up.
Uttanasana (Standing Forward Bend)
1.) Stand with the feet parallel, at least hip-width apart. Tighten and lift the kneecaps, drawing the thigh muscles up.
2.) Raise your arms above your head and fold them, clasping your right elbow with your left hand and your left elbow with your right hand.
3.) Exhale and, folding at the top of your hips, stretch the trunk forward and down. Keep the legs straight and extend the trunk and elbows down toward the floor.
4.) Stay in the pose for a minute or longer with deep and even breathing.
5.) To come out of the pose, inhale and, firming your legs, lift the trunk up and come back up to standing position.
This asana can be uncomfortable if you’re not used to stretching your hamstrings. Try resting your arms and head on a chair or a piano at first. If you do this pose a couple of times a day, you’ll notice your flexibility increasing. Uttanasana brings relaxation of the mind and body, and reduces anxiety and stress. |
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Adho Mukha Svanasana (Downward Facing Dog pose)
1.) Be on your hands and knees with your hands shoulder-width apart and your feet in line with the palms. Open and spread your palms on the floor.
2.) Curl your toes under and, pressing the palms evenly into the floor, exhale and swing your hips up and back. Stretch the arms, keeping the elbows straight and, lengthening the spine up towards the hips, straighten the legs and open the back of the knees. Lift the thighs up and push them back.
3.) Stay in the pose for a minute or so, breathing deeply.
4.) To come out of the pose, walk the feet towards the hands, and come to Uttanasana and come up. Or drop down to the hands and knees.
This asana is also a strong hamstring stretch. It can be practiced with a rolled blanket under the forearms to support the wrists if they feel strain. Adho Mukha Svanasana opens the chest region, which brings energy and poise, and combats fatigue. |
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