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 All Around the Thighs We Go!, a 35 minute alignment session which works on aligning and stretching the thighs. This session is mostly standing, and it hits all four muscle “groups” of the thighs (the quads, lateral hips, hamstrings/glutes, and adductors). I thought the stretches were nice, so this is one of the snacks I’ll likely do again.

The class starts with hamstring stretches. You stand with the legs wide, shifting side to side, while Katy gives alignment tips, then do the same movements bending forward. After about 5 minutes, you switch to the lateral hips, doing a standing figure 4 stretch (on one leg, with the other ankle on the thigh) while squatting slightly and bending forward; Katy shows you how to modify by sitting in a chair. Next up are the quads. You do a standing quad stretch for each leg, then do the same thing tipping forward from the hips (sort of like dancer’s pose, but without the backbend). Don’t worry if you can’t do this last one — Katy says most of the class can’t either! Between the lateral hip and quad stretches, you stretch the calves. You do another complete round of all the stretches, then move to the floor.

In the final section, lasting approximately 11 minutes, you do a series of runner’s lunges (standard, with a twist, twisting with the back knee up) for the psoas. You finish with a minute or so of relaxation, lying prone, and a couple of minutes of child’s pose.

Katy gives provides good alignment information and positioning tips throughout.

Equipment used: a mat, a half dome, and some blocks or a chair (for balance; optional)

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. That said, I found this session to be very stretchy, so I think it could work as a stretching workout for the lower body. The stretches are held for a long time.

This class requires some balance and flexibility, but neither is strictly required in large quantities. Katy tells you to lean on something for the balance moves, and she provides some modifications for the flexibility ones.

You hear the class, but not as much as in other sessions.

Instructor Comments:
Katy is relaxed in this one, and she makes a few jokes. Also, her positioning tips are nice and clear.

shawnt