“The most important distinction anyone can ever make in their life is between who they are as an individual and their connection with others.”
― Anné Linden, Boundaries in Human Relationships: How to Be Separate and Connected
Each one of us is on a unique path and has our own challenges. One person’s strengths (in an area like yoga, singing, or otherwise) may be another’s weakness, and the other way around. In terms of our natural physical tendencies, which we get more in touch with through yoga practice, we tend to fall into one of two categories: those who lack flexibility but can easily build muscles, and those who struggle to build strength but are naturally flexible. I have, personally, always fallen in the second category, both physically and vocally (I’ll explain that later.) Even if you identify as being more in the first category physically, you might still be emotionally hyper-flexible (I’ll explain that later, too!) And even if you are strong physically and have good boundaries in your relationships, you still might learn something from the challenges and lessons I share in this article. Whatever category you currently find yourself in, yoga practice can help you listen to your body, bring in more awareness, and transform your habits.
I have always had joints that “crackle and pop” and tend to hyper-extend. This does not, however, mean I have always been flexible – spending my adolescence with little to no physical activity, stymied by stress and chronic asthma, I was pretty tight by the time I found yoga as a 18 year-old college student. I couldn’t touch my toes in my first yoga class, and had very poor posture. But once I started feeling the benefits of yoga, I was hooked; at least to attending classes (my regular home practice didn’t develop until later.) After a year or so of regularly attending yoga classes and releasing some superficial tension, it became apparent that my physical tendency was to hyper-extend in my knees, shoulders, and hips, which put me at risk for dislocation and other potential injuries.
Before we continue, a quick definition: Hyperextension, defined by Elizabeth Quinn, sports medical expert, is an excessive joint movement in which the angle formed by the bones of that joint is opened, or straightened, beyond its normal, healthy range of motion. For some pictures of hyperextended shoulders, and an interesting but dense article on shoulder issues in gymnastics, check out this article.
Fast forward to to when I did start to have a strong home practice in both yoga and singing, somewhere between five and ten years ago. Thanks to the expert guidance of my teachers and my own inner guidance, I started to develop healthier habits. Not only did I feel strength developing in the muscles around my joints and through the core of my body, I also became curious about what this process of strengthening could teach me in my singing practice and in my relationships. Then, when I went through my transition from mezzo-soprano to soprano, I came face to face with the consequences of my vocal flexibility. Just as the joints in my body were hyper flexible, my voice is hyper flexible, as well, and for years I was unconsciously bringing up my mix voice, thus “hyperextending” the passage (transition between registers) in my middle voice. It was becoming clear that my body and voice had some important lessons to teach me, some that I need to keep learning over and over again – to stay true to myself, to the core of my being; to fully engage with each present moment and with my own fears/challenges; and to be more focused internally than externally. This last one is the most pertinent to this article and the most challenging lesson for me to learn.
In order to fully embody this lesson in my daily life, I need to practice pratyahara, or “withdrawal of the senses” daily, through meditation. When I practice pratyahara, the fifth “limb” of yoga, I turn my senses inward to access my intuition and inner guidance. This is a necessary step in order to stay “aligned” and sing, move, or act from my core. I still have a ways to go with this one, but when I practice withdrawing my senses, staying aligned, and respecting my own boundaries in my yoga and singing practices, I become much more adept at respecting my boundaries in my daily life. It took guidance from several teachers and passionate dedication to my practices in order to find true alignment in my body and voice. It is so worth all that time and energy – my practices are now a source of much joy, peace and wisdom!
When you sing, you can practice an internal focus by paying more attention to the vibrations in your body than how you think you sound to others. Enlist the help of an experienced teacher to guide you closer to your own awareness of the registers in your voice, making sure they are aligned and that you are not “over-stretching” one register. In your yoga practice, rather than focusing on achieving the full expression of a pose, start by observing the breath and asking yourself what the next right step is towards your goal. Keep your spine tall and neutral, knees unlocked, shoulders centered, and chest open. In your relationships with others, take time to check in with yourself before agreeing to something that someone is asking of you, and openly (and respectfully) communicate your own needs and desires. Stick with these practices and you will feel the benefits of building both strength and flexibility in your practices, and in your daily life!