FINAL REFLECTION
YOGA
GOAL
My goal is to improve my overall flexibility over the course of four weeks, specifically focusing on exercises that will target my hamstrings. Additionally, I want to improve my posture, so I will complete exercises focusing on my spinal extensions, as currently, I spend so much time sitting, working on my computer, my back becomes slumped - my overall posture is getting a lot worse due to online classes. Also, yoga should relax my mental state, and impose a sense of calmness in my week, especially when I am stressed.
I downloaded an app called Down Dog, which had 5-star reviews, as it conducts a personalised yoga routine considering your body type, experience and personal preferences. You normally have to purchase it, however, you can get it for free if you're a student over the quarantine period.
In the past, I've had some experience with Yoga With Adriene, a youtube channel that does yoga classes. She has classes that target different muscles, moods, and difficulties, so I have decided to use her for my back, and hamstrings, (referring to my goal).
EXERCISES
I found Adriene's 'vulnerability' class, which focuses on mental relaxation, de-stress, and calmness. I will do this class once a week, as it half-an hour, and a great way to release some stress amongst school work. If I don't like it, I will find another relaxation class, as it combines simple exercises and meditation.
Adrienne's lower back and hamstrings yoga class: once a week.
Factors to Consider
What class am I going to do?
Using Down Dog, I have a personalized class that is inter-mediate level, as I have had experience with yoga before, which also targets my lower body and flexibility - according to my specific weight, (56 kg). I aim to do one Down dog class in the first week, to test it out, as it is an app new to me. Using Adrienne's yoga, I will do her 'low back and hamstrings' class once a week - it is 30 minutes long. I will also do her flexibility class, during the week, depending on my energy levels, (considering I run and cycle), as it is only 15 minutes. Her 'vulnerability' class is the one I look most forward to, (not because it looks the easiest!), but because I am feeling quite overwhelmed and stressed after leaving Dar, and so I think it will be a therapeutic session that will target my stress and mental health.
What am I wearing?
Yoga requires loose-fitting, yet stretchable clothes, (see Criterion A), so I will wear a pair of dry-fit leggings, and a loose baggy t-shirt. In general, you don't wear shoes, so I will be doing my classes bare-foot, on a yoga mat.
Do I need to eat anything?
As a lot of exercises require manoeuvring your body in a variety of different positions, I will avoid having a big meal before I do my class, as exercises such as downward-facing dog, may make me feel sick as I am upside-down. Small snacks such as some fruit, or a granola bar are fine, and after the class, I will have a lighter meal, as part of my cool down.
When during my day?
From Monday-Friday, I have school from 6:30 - 12:30, so I will do a class sometime in the afternoon. I normally cycle to my grandma's after the last check-in, so I do my homework there. I will aim to do a class before supper, around 5-6pm, as we normally eat around 8pm. On the weekends, I want to do a class in the morning, as motivation to have a productive day, so I will do a class between 9-11am. If I am feeling really optimistic, I might do a shorter, more relaxing session in the morning before the first period, as a way of waking my brain up - I struggle with such early classes!
Adrienne's flexibility yoga class: once a week.