Singers and performers spend a considerable amount of time sitting in rehearsals, in make-up sessions, auditions, master classes, while traveling and even on stage. Sitting for long periods of time before singing can decrease circulation in the body. If the singer gets up to perform and does not have the opportunity to stretch, the body and voice may be compromised.
As singers, you may have experienced this personally in master classes or in oratorio or opera performances. The voice is weak at the beginning of the performance and after a few minutes, the voice has recovered. Practicing yoga poses while seated can help maintain or even increase the energy in the body, thus maintaining vocal energy.
The following poses have been tested and well received by the singers in my classes and they are pleased that for the majority of the poses, no one knows that they are doing yoga while seated!
Correct Sitting
The singer should always begin by sitting in the correct position. This may be done by making an inner spiral with our legs as we sit. Take the skin at your upper thigh and buttocks and shift it outwards, first on the right side, then on the left.
This is not easy(or pretty!) to do in a dress so I recommend that as you are smoothing the dress or pants down in the back before you sit, to place the hands midway down the thigh and gently pull the skin outwards from the midline.
This is a very gentle adjustment when done in performing clothing as opposed to yoga wear but you may feel your body move immediately into correct alignment. I align my body before driving long distances in the car, train or plane as well as before performing!
Hip Stretch
Now that we are sitting correctly we can stretch out our hips. Sitting at the edge of your chair is preferable but not a necessity. Plant your left foot on the ground and cross your right foot over your left knee (the male version of cross-legged position). To increase the stretch in your hip gently lean forward. Now repeat the pose on your other side.
In nice clothing, women can do this in a legs crossed down together pose (knee over knee). It does not work as well but any hip stretch is good. You may hold this pose for any length of time.
Foot/Hand
At any time you may do foot or hand circles either off the ground or pushing on the earth to massage your foot. You will feel the muscles working all the way up your calves.
This next exercise is based on reflexology. The work I have chosen for singers corresponds to the head and neck area of the body. Reflexology may increase circulation and stimulate nerves in the reflex area in addition to generally balancing the body.
Tapping the tips of the fingers together may stimulate the brain reflex area. A between the fingers tap may stimulate the eyes and the ears.
Spinal Twist
Look over your left side and place your arms on the back of the chair. Slowly turn the body to look in back of you while breathing deeply. With each exhalation, increase your stretch. Repeat this same pose on the right side. This is another pose to be done during a time of applause.
The poses explained so far have worked your feet all the way up to the legs, hips, ribcage and back.
Neck, Jaw and Eyes
Gentle, slow neck rolls are helpful in relieving any tension. To make the circles smaller, concentrate on making little circles with the tip of your nose and then during applause you may increase the size of the circles. For jaw tension, place the tongue on your teeth and begin to push against the teeth and cheek as you roll the tongue in the mouth. Do this with the tongue going towards the right and then the left.
You may roll the eyes up, down and side to side. Also, closing them tightly and then releasing is another way to reduce tension. Just do not let the conductor catch you with your eyes rolled upwards!
Relaxation
If nerves are getting the best of you, a progressive relaxation exercise helps me on stage or in a traffic jam. Begin at the feet and tighten the foot muscles for five seconds, then release and take a deep, cleansing breath. Then work up the body by tightening and releasing the legs, abdominal muscles, chest, shoulders, arms and fingers and face. When completed, listen to your breath and then deepen each exhalation.
When it is your turn to sing, begin by standing correctly by placing your hands to just above the knee and pushing down to lift the body up.
One technique to bring energy in to the body while standing is to do an inversion. A simple toe touch will move the blood and lymph around in your body.
Remember to concentrate on breathing into your back and refrain from doing this pose during a performance of Messiah! By practicing these simple poses while seated, your body should now feel invigorated and ready to sing!
