Alignment Snacks: Within Reach

Katy Bowman's "Alignment Snacks" are short (20-30 minute) downloads which focus on body alignment. In each "snack," Katy leads an unseen class through an alignment session consisting of various stretches and/or gentle exercises, which are performed while Katy provides information on proper alignment. The snacks currently cost $5 each; you can find them on her website (katysays.com) under the "Move" tab.

This review is for Within Reach, a 31 minute alignment session primarily for the upper back and shoulders. This one was very stretchy – I think it's one of Katy's best!

The session begins on the hands and knees for rhomboid pushups. Katy gives a couple of minutes of alignment tips then the pushups begin (very shallow, not requiring a lot of strength). Next is a kneeling stretch for the arms and toes, sort of like a modified child's pose but with the pelvis untucked. Katy does three more rounds of these exercises, adding variations along the way. In the third cycle she adds a very nice set of hand stretches, and in the fourth, she adds tricep pushups; the stretch in this round focuses on the chest/sternum/shoulders. Ouch (in a good way)!

At about the 11.5 minute mark, you flip over onto your back with your head on a block or pillow for a set of arm/hand stretches (5 minutes). Katy gives good positioning cues here. Then you roll onto your side and do a series of chest and shoulder stretches, with the last stretch moving your arm like the hand on a clock (3.5 minutes each side). In a final segment, Katy cycles through another set of rhomboid pushups/tricep pushups/child's pose. The session ends with a 3 minute relaxation, sort of like savasana.

Equipment used: a mat and a yoga block or pillow

What I liked / Things to Consider

I really liked this one! Some of the stretches felt wonderful, particularly the roll and stretch for the arms/chest. I loved the fact that the stretches were held for a long time, and the alignment information was useful (including an explanation of how shoulder tightness contributes to core weakness). Katy also provides most of the information while stretching so there wasn't a lot of down time.

However, you should know that the purpose of this session isn't to work out. It's to provide alignment information and then put it into practice through motion. I'll use this one as a stretch workout, but it's not pure stretching. Also, my shoulders are more mobile than the average person's, so some of these stretches could be fairly challenging to others.