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Yoga within the music studioAmerican Music Teacher , August-Sept, 2004 by Evelyn Lee Soen << Page 1Continued from page 1.Previous|
I call this a time to shut down the outside world and go to the inner world of oneself. Some call this "conscious relaxation" or "a state of mindfulness," a state when the outer world ceases to exist and only the inner world exists. This is parallel to the state when a musician is so immersed and concentrated in the music that only the music exists. The exercise described above serves to introduce students to enhance the power of the mind to override everything else but the music or whatever else they are being occupied with at that moment. For the last breath, exhale through the mouth forcefully. Students should then rub their palms together until they are warm, place them over their eyes to let the warmth soak into the skin, open their eyes slowly and then remove the hands. EYES Several years ago, a study was conducted in which a group of people was shown a television program where the dialogue had been changed so the new dialogue did not correspond to what the people saw. Researchers found most viewers did not realize the change, proving that people rely mostly on what they see and not what they hear. This is not totally unexpected because vision occupies about 40 percent of the brain`s capacity. (5) Vision is controlled by six cranial nerves, two of which are shared by other functions. The cardiac and the digestive functions both are controlled by only one nerve. Surprised? So was I. It is not surprising that the optical sense nerves are involved in the "fight or flight" defense mechanism. When in danger, animals` pupils become dilated to better view the enemy and plot the escape route. This also is one symptom of stage fright, it, therefore, makes sense for music teachers to teach their students how to relax their eyes. Cupping the palms over the eyes at the end of the previous exercise also serves to calm the eyes. According to Robert Abel, author of The Eye Care Revolution, (6) closing the eyes is the simplest way to alleviate eye stress due to constant stress of light. Moving the eyes in directions other than straight ahead (which we do a lot of when reading music) will exercise the optical muscles and help them relax. The Exercise Begin by placing the piano bench facing, but not near, a window. The student should sit straight but relaxed; keep the head and neck still. The following exercise should be repeated ten times in each direction, holding the gaze for a few seconds in each corner. Time the movements with inhalation and exhalation. If the student wears glasses, ask the student to remove them before beginning. Look vertically straight up and straight down; horizontally all the way to the right and all the way to the left; follow with looking diagonally up right to down left and up left to down right. Imagine a clock and move the eyes slowly clockwise from the twelve o`clock position three times. Then move them counter clockwise three times. Next, stretch your hand in front with the thumb pointing up. Look straight ahead to the farthest object, then to the thumb three times. Next, look at the thumb, draw the thumb slowly toward the nose, while continuing to look at the thumb. Repeat several times. Follow with rubbing palms together until warm, then placing hands on the face. Take a deep breath and exhale forcefully through the mouth. Open eyes slowly under the hands, then remove hands. Previous- 1- 2-Stretching the limits - partner stretching exercises with the Nike Stretch programAmerican Fitness , May-June, 1994 by Scott Cole, ValentinNike makes its first official leap into the ever-growing body, mind and spirit market this summer with the launch of Nike Stretch. Its wide range of programming includes elements of yoga, martial arts, dance, movement therapy, meditation, guided imagery and state-of-the-art stretching. Instructor stretching and presentations will eventually branch out into diverse products, programming and promotion. In essence, Nike will be "Expanding the Spirit of Fitness." "The public is yearning for broad reaching, longevity enhancing fitness alternatives, and Nike Stretch will go a long way in providing just that," says Scott Cole, international fitness presenter and originator of the Nike Stretch concept. "Nike is always on the crest of the wave, and we are going to ride it together." Early in development, Cole enlisted the partnership and expertise of fitness presenter and Body Lines creator, Valentin. "My work in stretch has always been a tangible experience," says Valentin. "I can relate to the music, the style of movement, and appreciate the mental, physical and emotional benefits derived from a relaxing workout." With Nike Stretch, Valentin and Cole are pursuing a long-term commitment to help the fitness industry become a more inclusive environment. "We want to eliminate the intimidation factor and create programs everyone can do, regardless of age or fitness level," says Valentin. "We will dispel the myth that stretching is idle or boring." Cole describes Nike Stretch as a functional art form. "There`s a creative challenge," he says. "Once you experience Nike Stretch, you may find it hard to approach exercise conventionally again." A grand statement, but one look at the preliminary photos of Nike Stretch reveals the expressive potential of its gentle, therapeutic motion. Mind--Stretching Body and Mind Developed by Scott Cole "My partner Scott has these eyes and this voice that help you relax," says Valentin. "The Stretching Body and Mind program combines innovative stretches with daring movement therapy, trusting exercises and visualization." The mental aspects of training have long been known by great thinkers and great athletes. Vision enables them to accomplish an infinite number of daily and lifelong goals. The key is to apply the mind to the body. It merely requires the development of an internal listening process. When weight training, focus physically and mentally into each muscle group. When holding a body position, hold it until the muscles quiver. Listen to the muscles. They`ll say, "More, please" or "That`s quite enough." Movement therapy and the power of movement releases stress and emotion. By learning about and listening to your body, you can tune into your emotional needs. Some people are actually afraid to move. We all have body esteem issues that are hidden and often left unrevealed by traditional forms of fitness. That might explain the empty feeling and burnout instructors and students often encounter. The majority of the public feels if they go through the physical motions of exercise, their bodies and lives will change. Not so. The exercise often covers up pain instead of releasing it, thus preventing the individual from experiencing the full benefits desired. You can begin to sneak mirror-image movement into the warm-up and cool-down portions of regular aerobics classes. This is merely the tip of the iceberg. Following a movement seminar in San Diego, Cole invited one of the women in the class to come up on stage to partner stretch. The warm-up involved basic breathing, touching and eye contact. "As we made eye contact, I knew she had a lot to share, and her body was about to burst because she could not contain all of the emotion inside her," recalls Cole. Her body shook and shivered (which is not uncommon), and tears welled up in her eyes as she continued through the full sequence of stretches. She talked with Cole afterward for about two hours. When a student relaxes, breathes, trusts and stretches, he or she opens up the internal process of releasing. The physical body is allowed to let go of tension held in certain areas. Cole`s Stretching Body and Mind class is about the release of fear and shame associated with exercise. "It is my belief exercise efficiency increases exponentially once we clean house a bit, preparing the body for the physical component of exercise," he explains. As a result of relaxation, while meditating or before dropping off to sleep, the body may involuntarily shake, thrust and release emotions of the day. It`s amazing what one can accumulate in one day. Think of what can pile up over the years and manifest itself in a tight lower back, shallow breathing or certain body positions that trigger a painful memory. There`s more to being fit than meets the eye. Nike Stretch is dedicated to supporting internal fitness, the power of the mind and the expression of emotion. Body--Body Lines Developed by Valentin "Show me a 40-year-old mother of teenagers who looks as fit as Valentin," says Cole. "We are not talking about nips, tucks or augmentation. We`re talking real fitness. Her program is sound, brilliantly executed and strong." Eyes relaxation index
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