Yoga in the Music Studio

cover
Half Title
Yoga in the Music Studio
Copyright
Dedication
Contents
List of Figures
Preface
Acknowledgments
About the Companion Website
1. Starting a Practice
	Yoga for Musicians: The Personal Journey of Yehudi Menuhin
	Finding Balance
		Integration
	Yogic Philosophy and History
		Patañjali’s Yoga Sutras
		The Yamas and Niyamas
	Styles of Yoga
		Dynamic Movement and Static Stretching
		Steadiness and Ease
	Types of Poses and Their Benefits
		The Body’s East and West
		Sequencing
	Standing Poses
		Axial Extension
		Twists
		Inversions
		Balance Poses
		Summary of Pose Categories and Benefits
	Physical Benefits
		Circulation
		Joint Health and Flexibility
		Warming Up with Dynamic Movements
		Stronger Immune System
	Yoga: An Antidote to Anxiety
	Practicing Safely
	Protecting the Wrists and Hands
	Skeletal Structure
	Posture
	Yogic Principles of Alignment for Musicians
	Yogic Principles of Movement
	Principles of the Breath
	Introduction to Yoga Anatomy
	Connective Tissue and the Myofascial Net
	Necessary Supplies
2. Connecting the Body and Mind
Distinguishing between Thought and Awareness
	The “Feeling Body” and the “Conscious Mind”
	Mindfulness and Centering
		The Role of Self-​Talk
	Meditation
	Imagery for Peak Performance
	The Art of Breathing: Pranayama
		Extended Pranayama Techniques
	Physical Tension and Release
	Chakras
	Bandhas
	Mudras
	Drishtis
	Mantras
	Chants
	Mindfulness: A Yoga Tool That Benefits Musicians
3. Healing the Body and Mind: A Research-​Based Perspective on the Physical, Emotional, and Cognitive Benefits of Yoga
	Yoga Therapy
	Physical Benefits
		Lung Function
	Emotional Benefits
		Performance Anxiety
		Flow and Peak Performance
		Heart Rate Variability
	Cognitive Benefits
		Memory and Unilateral Breathing
		Attention
		Hyperactivity and ADHD
4. Establishing a Foundation: Early Childhood Music and Yoga
	Music in Early Childhood
	Movement and Learning in Early Childhood
	Movement and Music in Early Childhood
	Yoga in Early Childhood
	Yoga Postures for Young Children: Developmental Benefits
		Cross-​Lateral Movements
		“Brain Breaks”
		Children with Special Needs
		Final Relaxation
	Pranayama for Young Children
	Yoga with Preschool Age Groups
		Ages Three to Four
		Ages Five to Six
	Teaching Strategies
	Yoga Games
	Partner Poses for Children
	A List of Ideas for Combining Early Childhood Music Instruction with Yoga Postures and Breath Work
		Flowing through Yoga Poses in Rhythmic Response to Music
		Melodic Singbacks and Ear Training
	A Sample Preschool Group Piano Curriculum
		Poses Used in the Curriculum
		Lesson Plans
	How to Begin
		Props
		Integrating Yoga Exercises into Private Lessons
		Integrating Yoga Exercises into Group Music Classes
5. Developing Resilience, Awareness, and Compassion: Yoga for the Adolescent Student
	Social Stress and the Adolescent Student
	The Role of Technology
	Heading Off Performance Anxiety
	Yoga and Music in Groups: Peer Support
	Teaching Yoga to Adolescents
	Private Lesson Yoga Strategies
		Pre-​Lesson Energizing Flow
	Pre-​Practice Dynamic Stretches
		Shoulders
		Back
		Lateral Stretch and Twists
		Hands, Arms, and Wrists
	Progressive Relaxation
		Progressive Relaxation Sequences
	Partner Poses
	Yoga Sequences
		“Brain Integration” Sequence
		“Confidence-​Boosting Affirmation” Sequence
	Mindfulness Techniques
		Loving-​Kindness or Metta Meditation
6. Gaining Courage and Trust: Yoga for Advanced and Professional Musicians
	College Students
	Self-​Talk and Imagery
	Characteristics of the Performing Musician: Courage, Trust, and Acceptance
	Samskaras
	Physical Challenges for the Performing Musician
		Overuse Injuries
		Back Pain
		Psoas Muscle
		Carpal Tunnel Syndrome
		Temporomandibular Joint Syndrome
		Insomnia
	Implementing Yoga into Practice
		Warming Up before Practice
		Mid-​Practice Breaks
		Discovering Your Performance Profile
		Pre-​Performance Sequences
	“Heart and Hip Opener” Sequence
	One-​Hour Sequence: “Calm and Confident”
		Opening Meditation and Imagery Script
	Meditation Practice for Courage
7. Preserving the Body and Mind: Yoga and Music for Seniors
	Recreational Music Making
	Maintaining a Safe Practice
	Cognitive Benefits of Yoga and Music
		Specific Exercises for Improved Cognition
	Mudras
		Osteoporosis
		Osteoarthritis
	Appropriate Modifications and Poses for Seniors
	Pranayama Techniques
	Chair (or Bench) Yoga
	Designing a Curriculum for Retired Adults
		Sample Eight-​Week Curriculum
	Appendix A: Twelve Basic Poses
		Easy Seated Pose: Sukhasana
		Mountain Pose: Tadasana
		Standing Forward Fold: Uttanasana
		Downward-​Facing Dog: Adho Mukha Svanasana
		Cat/​Cow: Marjariasana/​Bitilasana
		Child’s Pose: Balasana
		Standing Lateral Stretch
		Warrior I: Virabhadrasana I
		Warrior II: Virabhadrasana II
		Legs-​Up-​the-​Wall: Viparita Karani
		Tree Pose: Vrksasana
		Bridge Pose: Setu Bandha Sarvangasana
	Appendix B: Five Pranayama Techniques
		Three-​Part Breath: Dirgha Pranayama
		Uninostril Breathing
		Alternate Nostril Breathing: Nadi Shodhana Pranayama
		Left Nostril Initiated Breathing: Chandrabhedana Pranayama
		Bee Humming: Brahmari Pranayama
		Kapalabhati Pranayama
		Sitali Pranayama
	Appendix C: Apps for Yoga, Meditation, Pranayama, and Cognitive-​Behavioral Strategies
	Appendix D: Sun Salutation Sequence A (Surya Namaskara A) 
	Appendix E: Sample Performance Journal Template
	Appendix F: Alphabetical List of Asanas and their Figures
	Appendix G: Common Sanskrit Terms Used in Asana
Index