I did the 20 minute yoga podcast titled "Episode 54: Gentle Hatha Yoga #4 - 25 mins" yesterday. It consisted mainly of the following poses:
- several dives into ragdoll pose
- an eagle pose for each side of the body
- a couple of downward facing dogs that lasted for a few seconds
- a couple of gentle cobras (only using the breath to lift the chest, not the hands)
- a few gentle twists (modified standing half moon, a spinal twist)
This was quite easy. I barely broke a sweat. There are no poses included in this podcast that ask for a person to put pressure on the knees (as pigeon pose, hero pose, and pretend-sitting-in-a-chair pose do), other than eagle pose, which I modified to suit my knees, and a stretch near the end, which could also be modified to put less pressure on the knees.
The transitions between poses are clear and no pose is rushed, so it's easy to follow along. The descriptions of each pose are clear as well (except for downward facing dog, which is such a common pose that I think the podcast makers assumed that people would know how to do it already); I think that if a person had never done yoga before, she would be able to follow along.
This podcast was relaxing. It felt oddly incomplete to me, since I'm used to podcasts and real-life class practices including a pose that I find difficult or impossible to do; however, it was nice to be able to complete the entire thing without feeling like I had to give up. This podcast helped to dissolve the tension in my shoulders, too.