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ALigned and Aware (10)

March 5, 2021March 5, 2021 Sarah Whitten

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vocalyogi

Making progress! - #vocalyogi #iloqsweater #singer

Making progress!
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#vocalyogi #iloqsweater #singerswhoknit #knittersofinstagram #fiberarts #metrowestma #natick

Sunday morning wisdom.

Sunday morning wisdom.

My lower half is ready for spring. Mother Nature i

My lower half is ready for spring. Mother Nature is not having it.
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#vocalyogi #toms #yoga #voiceteacher #singersofinstagram #healing #walkeveryday #gooutside

Super fun second session with @operaprogramsberlin

Super fun second session with @operaprogramsberlin yesterday!
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#Repost @operaprogramsberlin with @get_repost
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What a fantastic second session with Sarah Whitten on alignment. We are in awe every time we experience Sarah's work which is changing the world of movement and modern vocal pedagogy. Seeing the smiling faces of all participating artists as they move under Sarah's guidance is simply delicious.
Thank you for sharing your brilliance with just generosity and empathy! @vocalyogi #operaprogramsberlin #hereyouareanartist
#vocalyogi #voicescience #voiceteacher #vocalpedagogy #voiceped #singer #singersofinstagram #yoga #lovetheinstrumentyoulivein

Had a great time yesterday talking with the voice

Had a great time yesterday talking with the voice teachers in @operaprogramsberlin program about Seeing in the Studio. The power of presence, how to watch the body and identify what it is doing and sharing some case studies.
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Looking forward to today where we’re going to talk about alignment as a better way to work with the body instead of posture!
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#vocalyogi #singer #voiceteacher #yoga #healing #lovetheinstrumentyoulivein #voicegeek #thewholebodyisyourinstrument #classicalsinging #voicelessons

When your toes match your water bottle... - #satur

When your toes match your water bottle...
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#saturdayvibes #magentalover #yoga #beautycounter #lead2021

The garden awakens! I love all the shades on the h

The garden awakens! I love all the shades on the hyacinth buds.
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#spring #vocalyogi #flowerlover #gardening #vitaminN #metrowesa #natick

How do you think of movement? - There are many out

How do you think of movement?
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There are many out there who promote movement as medicine. Motion is part of healing. It’s not wrong, but what if there’s an even better way to approach movement?
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What if we shifted to thinking of movement as nutrition? Where we move as a way of nourishing the body to help prevent the need for movement as medicine.
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@nutritiousmovement was the first person I heard talking about movement this way and it was really transformative for me.
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Don’t wait until you hurt to move! Move now to nourish your body and keep it from hurting! Finding a range of ways of moving your joints means you are helping the whole body.
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#vocalyogi #movementmaven #lovetheinstrumentyoulivein #singer #performer #voicescience #voicepedagogy #voicemaven #bodynerd #voicegeek #singersofinstagram

Great post on the shoulder-back connection. - Shou

Great post on the shoulder-back connection.
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Shoulders can be a ‘place’ my body talks. When I was 11 I was in a waterskiing accident where the tow line hit wrapped around my arm and I was dragged by the boat.
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Lots of soft tissue damage that now, in my 40’s, I need to be much more intentional to manage.
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Recently shoulder workout is a daily thing as things have flared up a bit.
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#vocalyogi #healing #yogatherapy #yoga #breath #breathing #singer #singingbody #lovetheinstrumentyoulivein
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#Repost @somaticanatomy with @get_repost
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If your shoulders don't move right, your back will have to take up some of the slack.

Which means it will have to do some movement it hasn't really evened to do long-term.

Which means it's going to start complaining-- and when the back complains, it complains by stabbing your pain receptors.
Oops.

So any work you do on keeping your shoulder range of motion healthy will also benefit your spine in the long term.
Go you!
#shoulderworkout #shoulderpain #bodyawareness #movementheals #breathingexercises #movementismedicine #somatic #somatics #movementmeditation #mindfulmovement #nervoussystem #exerciseformentalhealth #movedaily #moveyourbody #painfree #painfreemovement #somaticmovement

C-section Singing Mamas, do you know how to massag

C-section Singing Mamas, do you know how to massage your C scar?
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Check out this great post from @ptrainershonda for more info! It is never too late to start and can make a massive difference in your body and voice.
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#Repost
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✨𝐇𝐨𝐰 𝐭𝐨 𝐌𝐨𝐛𝐢𝐥𝐢𝐳𝐞 𝐘𝐨𝐮𝐫 𝐂-𝐬𝐞𝐜𝐭𝐢𝐨𝐧 𝐒𝐜𝐚𝐫✨

Swipe, Save & Share this out to help educate an expecting OR caeserean birth mama. So many mamas are NOT educated about this 💓
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Fellow unplanned c-birth mama here 🙋🏽‍♀️ so I remember all too well the overwhelm a c-section can bring especially if you're not educated about ways to recover after giving birth, let alone the importance of mobilizing my c-section scar

Once the outer scar is healed we're often given the green light ✅for exercise & normal life while UNDERNEATH the surface scar adhesions & so much healing is still taking place (see my c section surgery post from 2 days ago!) 🤯
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✨Whether it's been months OR years since your C-section anyone can still benefit from scar tissue mobilization. LAYERS of fascia & tissue were cut which means you could have layers of scar tissue attaching itself to nearby organs & causing issues way below the surface IF you don't mobilize your scar
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To reduce sensitvity & tolerance to touch/pressure I recommend 1st starting with densensitizing above & below the scar. Then once your scar is fully healed, gradually adding more deep pressure, lifting, cupping & rolling techniques
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Here are a few signs that you may benefit from mobilizing your c-section scar:
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🟩 Your scar feels "stuck" & difficult to move up down or around
🟩Pain &/or pulling at you scar when lifting, exercising or with daily activities
🟩Back pain that won't relieve with conventional therapy & care
🟩Frequency to pee due to adhesions attaching to your bladder & restricting it's ability to get full

Found this helpful?!
🤳🏽 SHARE this out
❤️ Tag a expecting or c-birth mama
✅ See the LINK IN BIO to join the waitlist for the release of my Csection Recovery & Safe Return to Exercise Guide 🎉. I'll be sharing ALL the education & exercises I wish I knew to recover after by Ceserean birth.

#vocalyogi #singingmama #voiceteacher

Breathe through your nose. Not much. Just enough.

Breathe through your nose. Not much. Just enough.
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When it comes to breathing, like most things, more isn't necessarily better.
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How many of us have been told to take deep breaths to calm down? How many of us have been in a yoga class where we've been cued to breathe deeply into our bellies? How many of us tank up on air before singing a phrase?
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In each of those cases, more air does not get us where we want to go. It just means we develop habits of over breathing. The chemistry of breathing tells us this leaves us with imbalances of oxygen and carbon dioxide in the body. Deep breathing can lead to greater dysregulation of the nervous system. With too much air in the lungs, the vocal cords can struggle to regulate the sub glottal pressure. When we breathe through the mouth we miss out on the benefits the structure of the nose brings to breathing.
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So, today, try breathing a little less. Close your mouth, breathe through your nose. Not deeply 'into the belly'. Not holding at the top of inhale before exhaling. Not forcing a long exhale. Just breathe. Quiet. Relaxed.
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#vocalyogi #yoga #breath #breathwork #voiceteacher #singer #vocalpedagogy #voiceped #voicegeek #bodynerd #yogatherapy #breathingforsinging #singersofinstagram #airway #larynx #voicelessons #lovetheinstrumentyoulivein #movementmaven

This kid. So much enthusiasm. - Hopefully his par

This kid. So much enthusiasm.
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Hopefully his parent’s approach to this as a pretty minor holiday doesn’t result in total let down tomorrow morning. 😂🤣
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#vocalyogi #easterbunny #metrowestma #natick #momlife #eastereggs

Every. Damn. Time. - I get off my mat a different

Every. Damn. Time.
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I get off my mat a different person than when I got on. It doesn’t matter if I’m teaching the class or taking the class.
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Over the last 22 years yoga has seen me through my fathers suicide, multiple graduate degrees, my professional performing career, a wedding, the birth of and recovery from birth for my two children, moving and beginning a business with a newborn and a toddler and this past year, though the massive transformation of the pandemic.
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#vocalyogi #yoga #yogatherapy #healing #joy #breathe #singer #voiceteacher #vocalpedagogy #voicegeek #bodynerd

April in the library! - Last mid-Winter movement c

April in the library!
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Last mid-Winter movement class today at 11am.
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Mini workshop on the tongue on April 23rd.
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#vocalyogi #alignedandaware #movementmaven #lovetheinstrumentyoulivein #yoga #performer #singer #voice #vocalpedagogy #voiceped #voicegeek #bodynerd

Today’s tiny moment of joy: finding the crocus b

Today’s tiny moment of joy: finding the crocus blooming in my rock wall garden.
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#vocalyogi #spring #movementmaven #voiceteacher #flowers #crocus #singer #gardener

Weekend knitting update. Pretty sure I’m on trac

Weekend knitting update. Pretty sure I’m on track to finish this sweater at the height of the hot summer.
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#vocalyogi #singerswhoknit #yogiswhoknit #relaxationpractice #fiberaets #iloqsweater

Are you coming?? - I am SO thrilled to be included

Are you coming??
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I am SO thrilled to be included as a presenter at the upcoming Celebrate Singing conference!
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My session is a movement based one exploring the pelvic girdle.
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If you are a singer north of 40 you need to join us. Improving how the leg bone moves in the hip socket has positive ramifications for the entire rest of the body! Think pelvic floor function, jaw issues, shoulder tension, abdominal strength.
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The amazing women of @singingthruchange have assembled a conference that is the first of its kind - addressing the singing voice in middle age and beyond.
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See you there!
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#vocalyogi #celebratesingingconference #middleagesinger #voiceteacher #singersofinstagram #vocalpedagogy #yoga #breathing #sing #voice

Can’t let national puppy day end without a few p

Can’t let national puppy day end without a few pics of my four legged family members!
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#vocalyogi #dogmom #dogsofinstagram #labradorretriever #blackmouthcur #rescue #natickmetrowestma

Spring is here and I’m giddy at temps in the 60’s, blue sky and sunshine!
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I’m also giddy that 173 of you amazing voice mavens joined me for last week’s workshop, The Jaw: Weak Link in the Chain.
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If you missed it, or you want a chance to get totally geeky nerdy about the body, join us in the Aligned and Aware: Solutions for the Singing Body library!
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It’s all video based and chock full of workshops, movement classes, breathing explorations and MUCH more!
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Use the code SPRING20 to save 20% on your membership, this week only!
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Link to join us in Linktree in my bio!
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#vocalyogi #lovetheinstrumentyoulivein #alignedandaware #singing #voice #singersofinstagram #voiceteacher #voicegeek #bodynerd #yoga #movementmaven

Made it through the yoke, separated off the sleeve

Made it through the yoke, separated off the sleeves and started the body! Simple knitting from here on out. Loving my weekend evening knit sessions while I half watch whatever movie the family has chosen.
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#vocalyogi #knittersofinstagram #fiberarts #iloqsweater #highlandwool #yogiswhoknit #singerswhoknit

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