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 or restorativeexercise.com) under the “Move” tab.

This review is for Frankie Says: Relax the Psoas. It runs 29:38 and the file size is 357.5 MB. This is an alignment “session” more than a workout, although there are enough stretches that I could see using it as a stretch workout too.

The session begins with an anatomy lesson. Katy uses a skeleton to demonstrate where the psoas are attached (from the northernmost lumbar vertebra to the front of the hip). She then discusses the mechanics of why and how the psoas get tight. At about the 2.5 minute mark, she begins work to release the psoas (she gives a helpful example of how releasing (not clenching) differs from stretching (elongating)). This involves lying on on your back with a yoga block or pillow under your head and a half dome or yoga block under your hips. For the next 8 or 9 minutes, Katy talks about proper alignment while you lie on the block. She also gives a couple of ways to assess whether your psoas are tight. Katy then transitions to 5 minutes of runner’s lunge (one knee down, one knee in line with the ankle) coupled with alignment tips, followed by 2.5 minutes of an “inverted V” (like downward dog) and, of course, alignment tips. She cycles through the lunge/inverted V sequence twice more, with the last lunge iteration having the knee up. The session ends with a brief relaxation, sort of like savasana.

Equipment used: a mat, yoga block, and half dome or pillow

What I liked

I love stretching my psoas, and the stretches here felt good. They were also held for a long time, which I thought was helpful. I found the alignment information/theory/mechanics to be interesting, and it was nice to have a couple of assessment exercises to see whether I have a problem (I don’t — this was unexpected!). I particularly liked the release portion of the session; it helped my lower back, which has been twinge-y lately.

What I didn’t like

While the stretches were good, there wasn’t a lot of variety. Also, I’m not a big fan of down dogs due to a rotor cuff injury/repair years ago. Neither of these things is a fatal flaw for me. I will definitely do this one again.

What You Should Be Aware Of

The purpose of this session isn’t to work out. It’s to provide alignment information and then put it into practice through releasing/stretching the psoas. So if you’re looking for a stretching workout, this may not be for you. Then again, my psoas did feel great at the end…

Instructor Comments:
Katy is very chatty in this one. You learn about alignment, of course, but also about a visit to her optometrist (she has myopia and prefers having correct answers rather than options) and her age (almost 37). This didn’t bother me; in fact, I thought it was nice that she wasn’t all business.

shawnt