Having taken the time to explore and discover what works for me in my own recovery, it is important to understand the asanas and their benefits on a deeper level before presenting them to the participants of my case study. In order to achieve this understanding, Mia Olson’s book “Musician’s Yoga: A Guide to Practice, Performance, and Inspiration” and David Coulter’s book “Anatomy of Hatha Yoga” were used. Below are each of the asanas that will be used by the participations during the case study, their names in Sanskrit and their benefits:
Mountain Pose is the fundamental pose to develop a healthy posture. It is the foundational pose from which the majority of other yoga poses progress from. To perfect the Mountain Pose is to cultivate a proper alignment in the body which will in turn create space for efficient use of the breath. By standing in a relaxed but supported manner, it will “keep the abdomen taut without any special effort and produce diaphragmatic breathing” (Coulter, D. 2001, p180). It might seem like a basic posture however, by practicing this pose with an active awareness, we create a safer, more consistent base from which to progress from. This is a similarity that yoga shares with the practice of our instruments that is highlighted in the practice diary - the greater the awareness we bring to the basics, the healthier our technique.
Thread the Needle is a therapeutic asana for relieving pain in the upper and lower back and shoulders. The shoulders, arms and back are supported by the ground and therefore able to contract without holding tension. This releases the entire upper back and creates a freeing feeling in the neck. The awareness is felt in the breath due to the compression of the abdomen. The stimulation that the abdominal pressure provides, protects the visceral organs (chest and abdomen). This massages our internal organs and aids our digestive system. By combining this asana with deep breathing, an intense calming effect is felt, making this an effective cool down after an intense practice session.
Neck rolls are an effective way to relieve tension in the neck. Neck tension is particularly common due to its numerous causes which include heavy lifting, incorrect posture, nonoptimal sleeping position and stress. For many it becomes an area of unconscious stress manifestation, especially during playing. With the majority of wind instruments being forward facing and asymmetrical it is easy for the shoulders to rise and chin to lower which causes strain on the neck. Practise of slow, measured rolls promote ease and flexibility in this area. It is important to note that these exercises should be done slowly as most neck movements operate on a linear course, the roll is an artificial movement for the neck. With that in mind neck rolls should be practised with caution and in moderation.
The Standing Backbend asana provokes an internal shift from distal to proximal focus. It can feel counterintuitive to make the focal point of the exercise your core when the rest of the body is in such a foreign position however, this is what develops stable grounding and a strong core. A key point of information is to keep the neck elongated and head upright during the backbend. The neck contains the highest density of vertebrae and therefore is the most flexible area. If the head is tilted too far then the lumbar has to overcompensate to keep balance. This is a common mistake when practising the Standing Backbend that can aggravate lower back pain. When done correctly the backbend encourages an improved range of motion in the hips and lower back.
The Standing Spinal Twist serves as an effective warm-up to a yoga sequence. The pose demands the use of selective tension and relaxation: the lower body must remain stable and balanced whilst the upper body is relaxed and supple. The twist increases the range of motion in the hips, spine and waist meanwhile strengthening the core and grounding through the feet. When done correctly the asana should encourage a lightness to the upper body and a grounding in the lower body.
The Triangle pose is an all encompassing pose that invites a holistic challenge to the yogi. It activates the hips, thighs, knees, groyne, shoulders, hamstrings, chest, spine, and ankles but particularly focuses on the hips and shoulders. The twist in this pose allows an intense stretch of one half of the intercostal muscles. By practising this pose the yogi is able to isolate their focus to each half of their body and when practised on both sides a significant expansion of the chest occurs. This in turn promotes an efficiency of the breath. This is an energising pose that acts as an effective mood booster during a sluggish practise.
The benefits of the Crescent Lunge can be divided into two sections much like the physicality of the pose. The lower body is strengthened and stabilised through engaging the quadriceps, glutes and hamstrings meanwhile the respiratory system is nourished through the opening of the chest when raising the arms upwards. This is a revitalising asana that encourages a positive flow of prana. The pose reduces tension in the neck and shoulders and inspires a lightness to the body. This pose would be particularly effective in a practice session where a shift in positive energy is needed. The distribution of weight between the front and back foot enhances the yogi's balance.
The Tree Pose develops a holistic awareness from the top to the bottom of the body. The balance cultivated through regular practice of this asana centres the yogi in their posture, breathing and focus. A hyper awareness of oneself is needed to practise this pose successfully therefore, the mind is unable to wander for the pose to be held for a length of time. The extension and rotation of the knees and hips promotes increased mobility meanwhile nourishing the joints. The raising of the arms creates length in the spine and further grounds the yogi through their lower back, pelvis and feet. When practised correctly the yogi should feel both grounded yet light at the same time. If this can be brought into a musician’s practise session, optimal posture breathing and focus will ensue as a result.
Warrior III requires a considerable amount of control and trust, making this an ideal asana when feeling stuck in one's comfort zone. Physically, this pose tightens and stretches the abdominal muscles whilst bringing heat to the core. The pose brings a deeper awareness of the connection between the foot, the legs and the hips. The rotation in this movement increases range of motion in the hips and strengthens the legs and arms. The yogi must be fearless whilst remaining calm and focused. These are qualities that were referenced in the practice diary as transferable to the demands of a musician.
The Yogi Squat promotes flexibility in the lower body whilst opening the hips and groyne. The feet, ankles and calves are compressed and stretched whilst the abductors and hips are opened. When coupled with deep breathing this asana provides great relief to the lower back and pelvis meanwhile strengthening the feet and ankles. The breath should bring awareness to the lower back and pelvis and once returned to Mountain Pose the yogi should feel simultaneously light and grounded.
The Overhead Reach is an effective tool for activating the proximal (centre) area of the body through stretching the extremities. The success of this pose requires selective relaxation and tension which can be challenging in the initial practice of the pose. The yogi must incite controlled tension to their outer arms on the upwards stretch whilst releasing tension first in their shoulders, neck, upper and lower back, then pelvis. Similar to the Mountain Pose this asana encourages diaphragmatic breathing and restricts thoracic/shallow breathing. This pose can be used to correct a ‘Thoracic Spine’ - the rounding of the upper back and shoulders whilst also engaging the Thymus Gland which regulates the immune system.
The Warrior II pose demands attention to the lower body with proper alignment, stable balance and confidence being key to its success. The hip flexors and knee extensors are stretched and strengthened meaning it is an effective method of relieving back pain. The bent knees held throughout the pose tone the leg muscles and stretch the hamstrings. It also allows the yogi to practise proper weight distribution between the feet. When this is mastered, the yogi feels stable and grounded. As mentioned in the practise diary, this pose was key to developing secure balance and grounding during practise. This asana also enriches the upper body through opening the chest and maximising expansion in the shoulders, therefore making it a satisfying full body stimulant and addition to any yoga sequence.
The Wide-Legged Forward Fold contains many of the same benefits as the forward fold except that it targets different muscles in the legs. As the legs are placed far apart the hamstrings and quadriceps experience an intense stretch which requires the calf muscles to engage. The placement of the feet means that the weight of the body lies on the outer ridge of the foot which both stretches the calf muscles and increases grounding and balance. The pose challenges the yogi in their breath control due to the compressed abdomen and chest so it requires a constant awareness of breath to maintain ease through the movements.
The base of the Peaceful Warrior is the same as Warrior II, therefore the benefits generated in the lower body of this exercise are similar i.e. toned leg muscles and stretched hamstrings. The addition of the backbend challenges the yogi's balance and enhances their grounding ability. The asymmetrical backbend allows for compression and lengthening in both the left and right sides of the spine (when practised on both sides) and releases lower back tension. The raised arm develops strength in the shoulders and can challenge the yogi’s breath control. Through consistent practise of softly moving through this asana with the breath an improved engagement of the lower back and abdomen muscles improves posture.
The Forward Fold encourages a balance between the upper and lower body. With each exhale the neck and spine is released lower towards the ground. This restores flexibility in the spine. As this is an inverted pose, blood flows away from the pelvis and towards the heart where it can more easily be transported to the lungs for reoxygenation. More blood is then carried towards the brain which in-turn increases its functioning. Many find inverted poses relaxing as they “tend to quiet rather than stimulate the somatic nervous system and the sympathetic limb of the autonomic nervous system” (Coulter, D. 2001, p294). The weight of the torso shifts the balance in the feet which heightens the awareness of the front of the foot and the digestive system is vitalized through abdominal pressure. All of these benefits make the Forward Fold a relaxing and restorative exercise to include in a sequence.
The Forward Fold with Clasped hands contains similar benefits to the regular forward fold i.e increased blood flow to head, lungs, and heart, released neck and spine and vitalized digestive system. With the addition of the clasped hands, the shoulders are drawn inwards and the chest is opened. This expands the chest cavity which in turn aids the cardiovascular system.