|
Practioner
Tracye Lederer demonstrates the basic Mountain pose.
|
At the 100th anniversary celebration
of the Berlin Philharmonic, the late Yehudi Menuhin conducted the
opening of Beethoven's Fifth Symphony. What was unusual about it was
that Menuhin conducted with his feet while standing on his head, a
trick he learned from many years of practicing the ancient art of
yoga.
A dedicated student of the Indian
yoga master B.K.S. Iyengar, Menuhin was keenly aware of the benefits
of yoga, particularly for musicians. He was introduced to Iyengar
in the early 1950s when, during a concert tour of India, he developed
severe muscular pain. Menuhin became a regular practitioner of the
art, inviting Iyengar to come travel throughout Europe in 1954 for
his first yoga demonstrations in Switzerland and France.
My own discovery of the benefits
of yoga for string players came quite by accident, almost ten years
after I had left graduate studies in violin performance at the Manhattan
School of Music because of a severe and persistent case of tendinitis
in my left wrist. I had sought the advice of various medical professionals,
from hand surgeons to neurosurgeons to physical and sports therapists
to acupuncturists. I had explored myriad ways to play, altering my
left-hand position, adjusting my playing posture, and trying new chin
and shoulder rests. After eight years and only minuscule progress,
I became convinced there was nothing
I could do to play without pain. I decided to leave the profession
altogether.Unfortunately, mine is not a
unique story. Career-ending injuries are all too common, particularly
among string players. Although it is certainly not the only path to
prevention and healing, the benefits of a regular yoga practice now
seem all too obvious to me–yet it is an option of which many
musicians are unaware.
In the forward to Iyengar's Light
on Yoga (see sidebar, page 38), Menuhin writes that yoga is "a technique
ideally suited to prevent physical and mental illness and to protect
the body generally. . . ." This "ideal technique" not only serves
to prevent physical illness, particularly the kinds of physical problems
brought on by playing a musical instrument, but also assists in the
healing of overuse injuries.
To understand why yoga is so helpful,
it is important to understand why a seemingly innocuous endeavor like
playing an instrument is potentially so dangerous. Regardless
of the type of instrument played, the muscular and skeletal systems
are considerably compromised for long periods of time. Elevating the
arms not only causes contraction in the muscles but also interferes
with healthy blood circulation. The manner in which the violin and
viola are held puts a significant strain on the neck, and the twisting
action of the left arm further constricts blood flow.
|
Downward-Facing
Dog (above) and Upward-Facing Dog (below) are especially good
for string players.
|
Not only is the body in general compromised,
but musicians tend to use their bodies asymmetrically. This is most
noticeable with the violin and viola, but is evident with the cello
and bass as well. In addition, certain areas of the body (the arms
and hands, for example) are given a rigorous workout during playing,
while other parts remain relatively dormant. Sitting or standing for
extended rehearsals or practice sessions, without the benefit of significant
lower-body movement, further increases general stiffness.
Because of the wrist's easy flexibility
and mobility, compounded with the hand positions string players use,
injury often occurs there. But the locus of pain may not be where
its root cause lies; often, the diffi-culty in finding this root cause
makes it harder to zero in on a cure.
So much for the bad news–news
with which most musicians are already quite familiar. The good news
is that yoga offers a counter effect. Although there are eight "limbs,"
or branches, to the art of the yoga (such as meditation and breathing
techniques), the focus here will be on the third limb, the asanas
(physical postures) of yoga.
Over the years, the practice of yoga
has earned a well-deserved reputation as an antidote to stress, primarily
due to its focus on conscious breathing and deep relaxation. Many
people, however, are unaware of the deeper physical benefits of this
ancient art. Because yoga is a whole-body system, the asanas exercise
virtually every part of the body and intentionally incorporate the
mind and spirit as well, making it a system unlike most exercise programs.
Dr. Gail Dubinsky, a physician and
yoga instructor in Santa Rosa, California, specializes in soft-tissue
orthopedics (the kind of repetitive stress injuries common to musicians,
such as carpal tunnel syndrome and tendinitis). She uses yoga extensively
in her practice and has developed a program called "RSI? Rx: Yoga."
As Dubinsky explains, "Yoga works on posture and balancing the tension
in the upper body. The standing poses ground you and take away excess
energy blocked in the upper body."
Musicians often react with great
skepticism (and sometimes disdain) when I've spoken about the role
yoga has played in my recovery. Unfortunately, many believe that yoga
requires tremendous flexibility and the willingness to twist oneself
into pretzel-like positions while chanting something unintelligible.
Contrary to popular opinion, the art of yoga (if not every pose in
yoga) can be practiced by people of any age or fitness level.
|
Strengthening
and stretching poses include (from top) Warrior pose I, Warrior
pose II, and Triangle pose.
|
"People ask me what poses are good
for carpal tunnel syndrome, what are good for tendinitis," says Dubinsky.
"With a few exceptions, all the poses are good. A lot of people have
a limited range of motion, so sometimes adaptations are necessary."
One of the most basic and fundamental
asanas in yoga is Tadasana, or Mountain pose. A seemingly simple pose,
Tadasana works on standing posture, teaching the practitioner to balance
body weight evenly from the front to the back of the foot, as well
as how to center the weight evenly between both feet, rather than
leaning on one foot or the other. It also teaches proper alignment
of the spine and pelvis, which, with regular practice, creates a postural
awareness that translates to everything you do, from washing dishes
to playing your instrument. Improved posture allows the skeletal system
to do its job of supporting the body, preventing the back muscles
from straining to maintain proper posture. I have found that improved
posture has been paramount in helping me work through long practice
sessions without excessive muscle fatigue.
Standing poses are the foundation
of any yoga practice. Poses such as Uttihita Trikonasana (Triangle
pose), Uttihita Parsvakonasana (Extended Side-Angle pose), and the
three Virabhadrasana (Warrior) poses all contribute significantly
to strengthening and stretching the lower body. Taking care of the
lower limbs helps maintain healthy circulation; the benefits continue
even while the legs are relatively inactive.
These poses also offer tremendous
benefits to the upper body. The first two Warrior poses and the Triangle
pose create an openness and expansiveness in the chest; relief for
stiffness in the shoulders, neck, and back is immediate. The Extended
Side-Angle pose lengthens the spine in an intense stretch that extends
from foot to fingertips.
According to Patricia Walden, director
of the B.K.S. Iyengar Center of Greater Boston (240-A Elm St., Somerville,
MA 02144; [617] 666-9551), if you can find time to do only one pose,
it should be Adho Mukha Svanasana, or Downward-Facing Dog, as it gives
many of the benefits of the other poses. This pose resembles a dog
when it is in play stance, its front legs extended forward and back
legs straight. When doing this pose, the hips are raised and the body
creates an inverted V, with the torso and arms in line. The fingers
are stretched wide open and placed flat on the floor, creating a much-needed
counter effect to the left-hand finger action used while playing.
Downward-Facing Dog is also excellent for relieving stiffness in the
shoulder-blade region; it is a pose I use
frequently during breaks in rehearsals or when I have just finished
practicing.
The opposite pose, Urdhva Mukha Svanasana
(Upward-Facing Dog), is a mild backbend in which the spine arches
backward and the face points upward. Like all backbends, it opens
the chest, strengthens the spine, and relieves back strain. It also
counteracts the effects of long practice sessions, by stretching the
arms, legs, back, and neck.
Yogic breathing techniques are also
considerably helpful in the healing of injuries, although they are
not typically taught to beginners. "Abdominal breathing evokes the
relaxation response, which promotes oxygenation and healthy blood
flow," says Dubinsky. "Better blood flow improves healing."
There are literally hundreds of asanas
in existence, and the explanation of them is beyond the scope of this
article. In general, they can be divided into several basic categories:
standing poses, forward bends, backbends, inverted poses, and arm
balances. Each group of poses can benefit string players and, used
together, they offer a total-body workout. Standing poses are, again,
the foundation of a yoga practice. Forward bends help lengthen the
spine and stretch the legs, while backbends counteract the effects
of poor posture and hunching. Inverted poses help improve circulation
and give relief to the legs after long periods of standing, and arm
balances are superb for upper-body conditioning.
|
More
strengthening and stretching poses include Warrior pose III
(above) and Extended Side-Angle pose (below).
|
Besides the more obvious physical
benefits, yoga has a subtle advantage over many other forms of exercise.
Its union (yoga means "union") of the mental, spiritual, and physical
helps people manage stress, improve their concentration, and create
balance. Musicians, with unorthodox working hours, hectic schedules,
and the mental and physical demands of performance, can become victims
not only of playing-related injuries but also of stress-related diseases.
In relieving accumulated and immediate stress, yoga reigns supreme.
Any musician struggling with a playing-related
injury should seek medical help. But a musician often needs to assume
responsibility for his or her own healing. The real beauty of yoga
is its ability to help prevent injury in the first place, by offering
counter movements that relieve current physical strain and years of
accumulated repetitive motions.
I am not an advanced practitioner
of yoga, nor am I a doctor or a physical therapist. I am a musician
who finally found a way to play without pain, through my own internal
investigation of how my body works, my own exploration into listening
to the wisdom of my body. I tried yoga out of curiosity, without the
slightest inkling that it would be the path that returned me to music.
But the more I practiced yoga, the easier my playing became, until
one day I realized how long it had been since I had suffered that
crippling pain in my wrist. And nearly ten years to the day after
I came to the conclusion that I would never again play without pain,
I made the decision to again allow music to be the primary focus of
my life. Yoga gave me a way back to my very first love–playing
the violin.
|
GETTING
STARTED WITH YOGA
There is a plethora of yoga styles available to those interested
in developing a practice. B.K.S. Iyengar, Yehudi Menuhin's teacher,
has developed a precise and safe method of learning yoga that
uses props (such as blankets, blocks, and straps) to help beginners
learn the poses. The ideal way to learn yoga is with the assistance
of a certified teacher. As with any learning situation, different
people are comfortable with different teaching styles–trust
your gut instincts when choosing a teacher. In most metropolitan
areas there are many teachers to choose from; even in remote
areas, the number of yoga teachers is growing steadily. The
Yoga Journal Source 2000 can be found on-line at www.yogajournal.com
or can be ordered by calling (800) 436-9642, as can the Yoga
Journal books and videos listed here.
If classes are not given locally, if your schedule makes it
difficult to attend classes, or if you simply prefer the privacy
of your own home, there are a number of videotapes and books
available. Below is a partial list of resources. Remember, though,
that executing the poses correctly is critical; it is best to
take a weekly class.
How to Use Yoga, by Mira Mehta (Rodmell Press). Extremely
user-friendly: step-by-step guide to 41 poses chosen especially
for beginners. Outlines a ten-week course and includes a section
on asanas for common problems.
Light on Yoga, by B.K.S. Iyengar (Schocken Books, New
York). First published in 1966, Light on Yoga is considered
by many to be the bible of modern yoga. Extremely detailed descriptions
and photos, but may be overwhelming to beginners.
A Matter of Health: Integration of Yoga and Western Medicine
for Prevention and Cure, by Dr. Krishna Raman (Eastwest
Books [Madras] Pvt. Ltd.). This is an excellent and thorough
reference book for anyone interested in the theraputic benefits
of yoga. Although not easy to obtain because it is not published
in this country, it is well worth seeking.
R.S.I.? Rx: Yoga!, by Dr. Gail Dubinsky (available from
www.rxyoga.com
or [707] 829-7596). This video is a guide to healing carpal-tunnel
syndrome and other overuse injuries of the hands, arms, and
upper body. Dubinsky specializes in soft-tissue orthopedic injuries
and is a yoga teacher as well.
Yoga Journal's Yoga Practice for Beginners, with Patricia
Walden. This videotape and written practice guide provide a
clear, concise introduction to yoga. Poses are explained in
detail and repeated several times for thorough understanding.
Yoga Journal's Yoga Practice for Strength, with Rodney
Yee; Yoga Journal's Yoga Practice for Flexibility, with
Patricia Walden. These videotapes build on Yoga Practice
for Beginners and are excellent for advancing your practice.
|
Photos by Lauryn Shapter.
