Opening the Voice

This week we will focus on simple movements that prepare the voice for chanting. Just like you would tune a guitar before you play, you also need to tune the instrument of your body before you engage in and sound practices to ensure that the body is receptive to the vibration of your voice.

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Ankle Rotations
Begin seated comfortably. Use the left hand to weave between the toes of the right foot.  Rotate 5 times one way, then 5 times opposite. Repeat with the other ankle.

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Wrist Rotations
Clasp hands together and hold in front of the chest. Begin to rotate the wrists in a figure 8 formation.  Rotate 5 times one way, then 5 times opposite.

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Neck Rotations
Gently rotate the neck as if you were drawing a circle with the nose on a chalkboard. Rotate 5 times one way, then 5 times opposite.

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Shoulder Rotations
Place the hands on the upper thighs and rotate the shoulders in a backwards circle 5 times. Then flip the hands over and rotate the shoulders in a forwards circle 5 times.

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Belly Rotation
Rotate abdomen around in a circle, articulating the rib cage.  Rotate 5 times one way, then 5 times opposite.

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Seated Twist
Place left hand on left knee and right hand on right upper thigh. As you exhale twist to the right bringing left shoulder towards right knee, then inhale to center. Change the placement of the hands and twist to the left. Repeat 5 times each direction.

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Vowel Spiral
Begin in a comfortable seated position (you may sit in a chair if needed).Take a few breaths into the lower belly and exhale naturally through the nose. When you are ready to begin, chant the sounds at a natural speaking pitch. You may also place your hand over the areas of the body where the vibration is strongest.

• AHH at the Heart
  
• AAA at the Throat
  
• OOO at the Belly (lips very  round)
  
• EEE in the Head (smile wide with the mouth)
  
• UUU at the Tailbone
  
• MMM at the Crown 
  
• Repeat AHH at the Heart
  

Intended Benefits: Each vowel resonates within your body at different levels bringing awareness and relaxation.