Katy Bowman's "Alignment Snacks" are short (20-30 minute) downloads which focus on body alignment. In each "snack," Katy leads an unseen (but not unheard) class through an alignment session consisting of various stretches and/or gentle exercises. These movements are performed while Katy provides information on proper alignment. The snacks currently cost $5 each; you can find them on her website (katysays.com or restorativeexercise.com) under the "Move" tab.
This review is for Rhomboid Madness, a 27 minute alignment session for the shoulders and chest. This class is all on the floor, partly on the hands and knees and partly lying down.
The class starts with rhomboid pushups; Katy gives alignment tips here to work your pectoralis wall. Next, Katy shows how to do a pushup using your forearms and has you practice that for a few reps, and then you lie on your back for a couple of deep shoulder stretches (arms overhead, fingers linked, and move your arms back towards the floor). You do two rounds of this, except you stretch your fingers instead of your shoulders in the second round. In the final section, lasting approximately 12 minutes, you do a twist/roll on the floor, while you stretch your arm to the side and then up and down between "3 o'clock and 12 o'clock). You then do another round each of rhomboid and forearm push ups. The class concludes with about a minute of relaxation, lying on the floor.
After the class ends, there are 2.5 minutes of "bonus" material, where Katy talks about bone spurs, what causes them and how they can disappear when the mechanical load/compressive force on the bone changes. She also talks about bone density, and the importance of proper alignment to exercise.
Equipment used: a mat and a block
What I Liked / Things to Consider
The primary purpose of the alignment snacks is to provide alignment information and then put it into practice through motion. So if you're looking for something with more of a pure stretch or exercise focus, you'll likely be disappointed.
Also, if you've done a lot of the other snacks, you won't find much new here, either in terms of movement or information. However, the movement/information combos are presented in a such a way as to emphasize shoulder/chest alignment principles, so I wouldn't say this is a waste of time. Also, the shoulder stretches, no matter how many snacks they appear in, still feel great.
You hear the class, but not as much as in other sessions. There is one helpful question from a participant: whether it's necessary to focus more on stretching your tight side. Katy says no; instead, you should find the source of the imbalance and correct it.
Katy also makes a final point, which I think is important to state: you won't progress in your quest for better alignment unless you develop a more instinctive body awareness. What she doesn't say, but what I think is also worth saying, is that repetition of the alignment principles helps reinforce them. So it's been totally worth it to me to work my way through all of the snacks, not just the "feel good" stretchy ones.
Instructor Review
Katy is relaxed in this class and she makes a few jokes (including one bad pun). The alignment information is good, and her cues for the most part are clear.
Reviews from VideoFitness
Katy Bowman's "Alignment Snacks" are short (20-30 minute) downloads which focus on body alignment. In each "snack," Katy leads an unseen (but not unheard) class through an alignment session consisting of various stretches and/or gentle exercises. These movements are performed while Katy provides information on proper alignment. The snacks currently cost $5 each; you can find them on her website (katysays.com or restorativeexercise.com) under the "Move" tab.
This review is for Rhomboid Madness, a 27 minute alignment session for the shoulders and chest. This class is all on the floor, partly on the hands and knees and partly lying down.
The class starts with rhomboid pushups; Katy gives alignment tips here to work your pectoralis wall. Next, Katy shows how to do a pushup using your forearms and has you practice that for a few reps, and then you lie on your back for a couple of deep shoulder stretches (arms overhead, fingers linked, and move your arms back towards the floor). You do two rounds of this, except you stretch your fingers instead of your shoulders in the second round. In the final section, lasting approximately 12 minutes, you do a twist/roll on the floor, while you stretch your arm to the side and then up and down between "3 o'clock and 12 o'clock). You then do another round each of rhomboid and forearm push ups. The class concludes with about a minute of relaxation, lying on the floor.
After the class ends, there are 2.5 minutes of "bonus" material, where Katy talks about bone spurs, what causes them and how they can disappear when the mechanical load/compressive force on the bone changes. She also talks about bone density, and the importance of proper alignment to exercise.
Equipment used: a mat and a block
What I Liked / Things to Consider
The primary purpose of the alignment snacks is to provide alignment information and then put it into practice through motion. So if you're looking for something with more of a pure stretch or exercise focus, you'll likely be disappointed.
Also, if you've done a lot of the other snacks, you won't find much new here, either in terms of movement or information. However, the movement/information combos are presented in a such a way as to emphasize shoulder/chest alignment principles, so I wouldn't say this is a waste of time. Also, the shoulder stretches, no matter how many snacks they appear in, still feel great.
You hear the class, but not as much as in other sessions. There is one helpful question from a participant: whether it's necessary to focus more on stretching your tight side. Katy says no; instead, you should find the source of the imbalance and correct it.
Katy also makes a final point, which I think is important to state: you won't progress in your quest for better alignment unless you develop a more instinctive body awareness. What she doesn't say, but what I think is also worth saying, is that repetition of the alignment principles helps reinforce them. So it's been totally worth it to me to work my way through all of the snacks, not just the "feel good" stretchy ones.
Katy is relaxed in this class and she makes a few jokes (including one bad pun). The alignment information is good, and her cues for the most part are clear.