YogaVoice Vocal Vinyasa This Vocal Vinyasa is designed to train your awareness of breathing and sound in each of the 7 major chakras. By eliciting the quality of the element associated with each chakra, and by bringing that energy into the way the breath is used to make a vocal sound, we develop the qualities of a free, communicative voice (resonance, inflection, volume, clarity, spaciousness, listening, etc). Practiced mindfully, each of the exercises trains an aspect of healthy and balanced voice mechanics, as well as a psycho-spiritual aspect of vocal communication. To get the most from this practice, cultivate the skill of listening first for a sense of the space and vibration in each chakra as you coordinate the breath gesture with the authentic vocal sound. Use the BIJA mantras (activating words) and Vibrational Phonemes (healing sounds) interchangeably, based upon your intention. Try not to judge your own voice or the resulting sound in any exercise. Simply listen, observe, and feel the connection to your authentic vocal gesture. In each of the exercises, pay close attention to the relationship of the breath to vocal tone. The two phases of the breath gesture are important to consider. The inhalation gathers your intention and invites the sound you are about to make; this is a listening, preparatory gesture. The exhalation begins with the onset (beginning) of the vocal tone and follows as an expression of your intention. The release of the tone (end of the exhalation) is always coordinated with the beginning of the next inhalation. The vocal gesture is an extension of the natural breath cycle. Each of the following tone/voice exercises can be practiced either in a simple seated or standing posture or in an asana of your choosing. I have suggested various asanas that integrate well with voice for each chakra, or you can practice the Primary Sequence (as I teach it), which is included after the narrative portion. There is a natural progression of movement from one exercise to the other and when practiced in sequence, you will begin to understand its flow as a vocal vinyasa (vinyasa means ordered sequence ). Repeat each exercise until you feel a sense of satisfaction and completion with the physical and vocal energies it awakens. Practice stillness, take a few breaths, notice the sensations, then move immediately to the next step. Most of all, approach the practice with a sense of receptivity and discovery. Have fun! ~ Mark Chakra Element BIJA/Phoneme/Word Sound/Voice Technique 1 Earth LUM / [u] / soothe Onset and release of tone Vocal Stability/Rhythm In your root chakra, generate deep, primal blocks of tone on the mantra LUM, with a breath between each. Explore tempo (speed) and rhythm of these sound blocks, concentrating on the quality of Earth in your vocal tone. In the same way, tone an oo sound. Coordinate your breathing with the onset of the tone and the release of the tone, as described above. Explore further by toning the word soothe and engaging mula bandha (pelvic floor lock) to deepen your awareness of the vocal grounding in your first chakra. Asana suggestions: Equal Standing, Simple Seated, Warrior 1
Chakra Element BIJA/Phoneme/Word Sound/Voice Technique 2 Water VUM / [o] / flow Flow/Registration Vocal Inflection In your sacral chakra, listen first for the fluidity of your creative impulse on your inhalation. With your exhalation beginning from below your navel, tone the mantra VUM. Let the low, deep sound rise and move through the different registers of your voice, like flowing water (moving high and low through all of your vocal range). Be creative with your vocal gesture as you imagine an undulating river of sound emanating from your second chakra. Repeat, with an oh sound and then toning the word flow, allowing yourself to embody the meaning of the word. Asana suggestions: Warrior 1, Triangle, Goddess, Pigeon, Fish 3 Fire RUM / [a] / prana Agility/Articulation Vocal Identity Place your hand on your solar plexus (the epigastric region between your navel and sternum), and center a buoyant and light bouncing articulation of your breath as you tone the mantra RUM, rolling the r, if possible. Think of the warm, bright, and alert quality of fire as you embody the brightness of your own vocal personality. Switch to a boyant ah to resemble belly laughter. Have fun with this one. Repeat, toning the word prana. Asana suggestions: Seated Twist, Boat, Side-Angle 4 Air YUM / [e] / awake Sustaining/Dynamics Expressiveness Place your hand directly over your sternum. Breathe deeply and quietly, listening for/sensing the openness in the heart chakra that will become the unstruck source of your vocal tone. Concentrate on the element of air, and with your exhalation, sustain the mantra YUM. Become aware of the vibration of the vocal sound, on your sternum, under your hand. Begin the tone quietly, allow it to grow in intensity and expressive volume, and then gradually bring it back to the original quiet volume in one smooth vocal gesture. Try to have no change in the open quality of the heart chakra during the exercise. Repeat the same vocal pattern, changing YUM to an eh sound. Notice how your breath coordinates (from the lower chakras) to accomplish the dynamic contrast. Repeat several times, connecting an expressive intention to the growth and return of the tone. Interchange the words awake and/or play with the eh sound, and express the intention of the word as you practice the exercise. Asana suggestions: Triangle, Sphinx, Warrior 2
Chakra Element BIJA/Phoneme/Word Sound/Voice Technique 5 Ether/Space HUM / [i] / free Resonance/Articulation/ Listening Place your hand on the back of your neck. On a deep, full inhalation, connect a line of energy from your sacral chakra to the throat chakra and feel the inner ear open with your awareness as your soft palate (top-back of your throat) lifts toward the crown of your head. This is similar to the sensation of yawning. On your exhalation, tone HUM so that you feel the vibration of your voice under your hand. Maintain the yawn sensation as you cultivate the element of space around your voice. Sustain the tone by keeping the fluidity of your breath stream moving from the sacral chakra to your palate. Next, tone the ee sound as well and the word free and contemplate freedom and truth in your vocal expression. Cultivate listening by becoming aware of the sound and sensation of a steady and free voice. Asana suggestions: Eagle w/movable arms, Downward-facing Dog, Seated Forward Fold, Fish 6 All/Light AUM / [m] / mmm! Pre-phonatory Tuning Intentional Awareness Bringing your awareness to the center of your forehead (in-between your eyebrows), contemplate the third eye, your 6 th chakra. With a slow, deep inhalation, gather your intention and listen for the sound of AUM. On an exhalation, lightly begin to tone the mantra in three even parts (AH-OO-MM) and become aware of the vibration in the forehead when you close the lips for the mm, a gathering, unifying sound. Hold the mm for as long as your breath will allow, being sensitive to the evenness of vibration in the chakra through the entire exhalation. On the next slow inhalation, release the tone and begin immediately to listen for the silence that follows the sound. Just before your inhalation is complete, begin to perceive the tone again and how you will voice it. This is called audiating : listening for the sound before you make it. Repeat until your thoughts and intention are balanced and your awareness of the breath and tone are united. Asana suggestions: Tree, Dancer, Child s Pose 7 Thought Silence / [ŋ] / sing Inspiration/Imagination With your attention at the crown of your head, inhale slowly and gather the intention of the words, I sing. With your next exhalation, tone these words, connecting your intention into the crown of your head with a full, vibrant breath gesture. Close to the ng in sing and let that sound vibrate in the crown chakra. You can also intentionally connect the 3 rd, 5 th and 7 th chakras in this exercise with your breath and tone as you glide through the words (observing the ah - ee - ng sequence). Allow the joy of singing to participate in the meaning of the words you are toning. When you feel finished, sit and listen to the silence. Asana suggestion: Seated meditation posture
YogaVoice Vocal Vinyasa Primary Practice Guidelines The soft palate is always raised, as though yawning Listen first, perceiving before toning Breathing guides the practice During the Vinyasa, practice stillness in between each step and observe your breathing and any sensations left from the postures and toning (imprints). Attunement Simple seated: Ujjai Pranayama ( ocean breath) Simple Seated: Kapalabhati Breathing ( skull shining breath) Set intention for practice something you d like to receive from practice Cat/Cow flow w/ Ujjai breathing Forward-fold Rag Doll (head hangs easily, holding opposite elbows with each hand) Equal Standing (rolling up the spine from Rag Doll) Meet Your Spine w/ Ujjai breathing Airplane/Chair flow w/ Ujjai breathing Vinyasa 1: Root Chakra/Earth/Foundation/Onset o Warrior 1 5 x [lum]: Blocks of vocal sound emanating from the root chakra; earthy, primal voice o Equal Standing 5 x [u]: Onset and Release vocalize; rhythmic, any pitch 2: Sacral Chakra/Water/Flow/Registration o Triangle (forward leg bent) Long, flowing [vum] toning, moving through the vocal registers, low-highlow o Goddess Octave slides on [o]; any pitches, breath moving from sacral awareness Option: toning a favorite melody on [o], especially if it moves through vocal registers 3: Solar Plexus Chakra/Fire/Alertness/Agility o Seated Twist (practice the following on each side, beginning with a twist to your right side) 5 x [rum] with inward abdominal lift to generate tone from solar plexus (navel toward spine) Free-form [a] like belly laughter, flames of fire Option: agility passage from music
o Symbol of Yoga-Seated forward fold 5 x sustained exhalation [a] toning as body is folded forward over legs; deep inhalations between toning. Release any tension in back. Toning chakras 1-3 in seated posture: use BIJA mantras and vowel sounds with SVT as above. 4: Heart Chakra/Air/Dynamics/Sostenuto o Sphinx 3-5 x sustained [yum], centered in the middle of the chest cavity o Warrior 2 Sustained [e] messa di voce vocalise (crescendo/diminuendo), centered in the heart, awareness of lower chakras combining with 4 th o Equal Standing: Stillness/Breathing/Observation 5: Throat Chakra/Space/Expression/Resonance and Articulation o Eagle w/ arm and head movement (practice on each side, beginning with your right arm wrapped under left) 3 x [hum] on exhale as head lifts upward and back and elbows lower to chest Repeat with left arm wrapped under right o Equal Standing with hands in Lotus Mudra at base of throat Long, sustained [i] tone, any pitch, feeling vibration and openness in back of neck Toning chakras 1-5 in Equal Standing posture: use BIJA mantras and vowel sounds with SVT as above. 6: Third Eye Chakra/All Elements/Intention/Prephonatory Stillness o Tree (practice on both sides, standing on left foot first) 3 x toning [om], centering your voice in the physical posture and the posture in the tone. o Simple Seated Alternate Nostril Breathing, then gently toning [m], like a happy bee o Simple Seated: Stillness/Breathing/Observation 7: Crown Chakra/Beyond the Elements/Stillness/Inspiration o Simple seated pose Lightly toning [ŋ] at the crown of your head, then listening for the silence that follows the sound. Observe your breath. Integration Sequence the BIJA Mantras - LUM, VUM, RUM, YUM, HUM, OM through the chakras in Simple Seated Sequence the Healing Tones [u], [o], [a], [e], [i], [m], [ŋ] - toning from the bottom up and then from the top down HAVE FUN! Corpse pose Final Resting