Yoga Class reflection paper

Yoga posture

Before

After

Salabhasana (Locust post, belly backbending)

I was feeling lower back pain, fatigue in the lower abdomen and I had a problem with constipation. My posture was not relaxed.

I felt my spinal muscles were more strengthened as well as the muscles of the buttocks, back of arms and legs. I also noticed my posture was better and I felt relaxed. I felt my stress was relieved and I was more stress-free. I also felt my abdominal organs had been stimulated and less fatigue and pain in the lower abdomen.

Sphinx pose

I felt unsettled, my shoulder muscles were stiff.

I felt calm from the breathing experience, my shoulders felt more stabilized and relaxed. I felt more relaxation in the abdominal muscles which made me feel at ease. I felt that my back muscles were more strengthened and I could easily work out as compared to before. It was unique that I felt taller after going through this posture. I also felt I could do the posture with more ease than I had experienced for the first time.

Cobra pose

I felt fatigued and breathing in was taking an effort.

I felt my spine and abdominal muscles were more strengthened. The lungs were more open and breathing in and out was easier than before. The shoulders felt more stretched out and relaxed. I felt my abdomen was more flexible and the buttocks were more relaxed and at ease. My abdominal organs also felt stimulated and active. I also felt I had a better circulation of blood. My heart was pumping easily without much strain and my face was more radiant than before.

Danurasana (Bow)

I felt constipated. I had a mild backache. I was slightly anxious. My posture was uneasy.

I felt the front of my body was stretched including the ankles, the groin, thighs, abdomen, the throat, the chest, and hip flexors. I also felt I had stronger back muscles which gave me a relaxed posture. My abdominal organs also felt more stimulated and active than before.

Setu Bhandasana (Bridge)

I felt my chest and abdomen were pressed together. I had a mild depression and my brain was cloudy with thoughts. I also had fatigue, anxiety and a mild backache.

I felt that my chest and spine muscles were stretched and felt relaxed. I had a stronger tone of the buttocks, the back and the hamstring muscles. My depression was gone after the exercise. I also felt the fatigue was relieved and my brain became clear. I felt at ease with my thoughts and my brain was calm.

Dandasana (Staff)

I felt my posture was uneasy, my spine was cramped together and felt like I needed to stretch, I was also anxious with difficulty concentrating.

My shoulders, chest, and spine were stretched and relaxed. I felt my posture was at ease and relaxed. My brain was calm and I was not anxious anymore. My hamstrings felt more stretched and relaxed.

Supported Forward Fold (wide-legged)

It was challenging to get my legs spread out and to reach my chest close to the floor. I felt like my groin was too tight to get into the posture.

After a few trials, it became easier to get into the posture. My back was more flexible and my hips and groin were opened up. I felt my hamstrings and the back of my thighs had been stretched and were more flexible.

Supported fish

I felt my posture was too stiff. I was anxious and felt fatigue.

I felt my intercostal muscles around the rib cage area were stretched which relaxed my chest. My posture was better and I felt I was self-aware especially on the state of my body muscles. The muscles of the shoulders were more stretched and I felt more energy flowing into my arms. My anxiety and fatigue was significantly reduced and I felt both emotional and muscular ease. My belly and throat felt more stimulated.

Supported virasana

I felt digestive discomfort. My thighs and knees were fatigued.

I felt relieved of my digestive unease. I also felt that my knees, thigh muscles, and the ankles were more stretched and at ease. My arches were more strengthened and I felt more energy flowing into the legs. I felt my heart was more at ease and blood was being pumped with ease. I could feel more blood circulating in my veins due to protrusion of veins after this posture.

Reclined twist

I felt my body was tired and wasted. I felt tension on my lower back and hips.

My back muscles felt stretched along with those of the hips and glutes. I felt more at ease and restored to do any kind of vigorous exercise such as running. My spine was also relaxed along with the abdominal muscles.

Legs up the Wall

I felt digestive cramping and mild backache. I had a slight headache and insomnia.

I was able to sleep better, my headache and backache was relieved and I felt relaxed. My digestion was improved and my abdominal organs felt reinvigorated.