The Conductor as Yogi: Here Comes the Sun

 Little darling, it’s been a long, cold lonely winter

Little darling, it feels like years since it’s been here

Here comes the sun, here comes the sun

And I say, it’s all right

George Harrison

There’s something about the sun—its warmth, its golden hue, its energy.  Even the coldest winter days can feel warmer when the sun is out, encouraging us to move, freeing us in spirit.

Salutations to the sun (Surya Namaskara), the combination of seamless movements connected to and guided by the breath, are a fundamental part of the yoga practice.  Each inhale expands or lengthens, each exhale draws inward and calms.  The union of mindful breathwork and larger movement balances the nervous system, prepares the body for the singing process, and contributes to better concentration.

I first taught sun salutations several years ago in a middle-of-winter rehearsal, after observing singers as they arrived and seeing how burdened they were with life as college students.  After a few rounds of sun salutations, the change in body, mind, and spirit was evident (as was the color in their faces) and the singers were better positioned for an effective and enjoyable rehearsal.  Since that day, rarely a rehearsal has gone by without doing sun salutations after some simple stretching, moving, and breathing or as we transition out of a challenging rehearsal segment or return from a break.

You can teach a half sun salutation to singers, always keeping in mind their age and ability and reminding them to adapt for their unique body.  Modified sun salutations can be done from a seated position or standing, using the back of a chair if balance or mobility is an issue.  Always move mindfully (slowly) and use the breath to set the pace.  Once singers learn the sequence, allow them to do at least a few repetitions on their own because everyone’s breath pace is different.

Half Sun Salutation (Ardha Surya Namaskara); see videos and photo resources below

Start in Tadasana (Mountain Pose).  A tall, well-aligned body with hands at the sides.

(Inhale) Urdhva Hastasana (Upward Hand).  Raise arms overhead as you lengthen through the spine; look gently upward as the neck allows.

(Exhale) Uttanasana (Forward Fold).  Fold forward, keeping a slight bend in the knee to protect the hamstrings and lower back; let the head release. Hands can come to shins or floor.

(Inhale) Ardha Uttanasana (Half Forward Fold).  Come halfway up; think of an L shape with the back flat, keeping the micro bend in the knee and looking slightly forward; lengthen the spine.

(Exhale) Uttanasana (Forward Fold).  Fold forward, as above.

(Inhale) Urdhva Hastasana (Upward Hand).  Press feet firmly into the floor, keep the slight knee bend, and engage the navel center as you reach arms up and come to standing. 

(Exhale) Return to Tadasana (Mountain Pose). Bring palms together and lower hands to heart center.

Sun salutations can be a game changer in rehearsal.  They are easy to learn, increase energy in a choreographic flow, and provide singers with tools to change their mental/emotional state.  Sun salutations are fun and can be expanded in countless ways.  Try adding some lateral stretches or flowing into Vrksasana (Tree Pose) as you finish the sequence above (but be sure to do this twice—once on the right side, the other, on the left).

This week marks two years since our historic pandemic shut down, the beginning of an era that has felt like a  “long, cold lonely winter.”  Our sense of wellness can be impacted significantly by even the simplest engagement of breath and body.  Why not dedicate time in community with our singers to greet the sun and experience moments of energy, connection, and calm . . . and know that it will be all right.

Little darling, I feel that ice is slowly melting

It seems like years since it’s been clear

Here comes the sun, here comes the sun,

And I say, it’s all right

Dr. Ramona Wis is the Mimi Rolland Endowed Professor in the Fine Arts, Professor of Music, and Director of Choral Activities at North Central College in Naperville, Illinois and the author of The Conductor as Leader:  Principles of Leadership Applied to Life on the Podium.  Dr. Wis is a 500-hour CYT (Certified Yoga Teacher) with training in yoga history, philosophy, meditation, energetics, pranayama (breath work), anatomy, Sanskrit, and the teaching, sequencing, and adaptations of asana (posture-based) practice. Reach her at: 

 Check out:

Harvard Health video:  https://www.health.harvard.edu/staying-healthy/half-sun-salutation

Yoga Green Book video:  https://youtu.be/gFkC5HLpfFY

Seane Corn video:  https://youtu.be/0LPLwC4pRzk

Verywellfit article with images:  https://www.verywellfit.com/half-sun-salutation-3567190

Beatles, “Here Comes the Sun,”  2019 mix: https://youtu.be/KQetemT1sWc

My recent article, “Breath, Body, and Being:  A Yoga-Inspired Choral ‘Practice,’” Choral Journal Vol. 62, Number 3, October 2021