John’s Yoga

Hello John,

This is a page for you about your yoga.

I look forward to working together at 9am on Wednesday the 29th of June.

In bed

There are a couple of optional things you can do in bed in the morning before getting up if you feel like it.

  • Feet limbering
    Gently point and flex your feet, invert and evert, turn left and right, and make easy circles. Warm but don’t tire your calves with these moves.
  • Leg rolls × 3 × 2
    Gently or firmly, left then right, one at a time roll each leg all the way out then all the way in. Focus and move smoothly.
  • Reclined tree × 2
    Left then right, then left then right again. Bring your leg bent at the knee up to the side and support with pillows and rest into it and allow your groin to open.

Morning

If something doesn’t feel good or it hurts, don’t do it. Pushing against discomfort will make you tighten up rather than help you loosen.

  • Stand & step
    Do this to help ease discomfort not on top of discomfort. If it doesn’t feel good, sit down. Stand a little wide and sway and pull out tight spots. Step the other leg forward away from the leg with discomfort and sway and pull out tight spots.
  • Reach (up downward dog) × 2
    Reach to the back of a chair or to the kitchen counter. Tilt your torso forward from your hip joints. Rest into the position and focus on letting your back relax. Rise slowly and carefully then repeat the reach once more.
  • Forward fold supported – palms on chair (supported ardha uttanasana)
    Face the seat of the chair. Tilt forward from your hip joints and place your palms on the seat of the chair.
  • Standing squares
    Get comfortable in a forward fold with your palms fully on the seat of the chair and your feet wide and stable. Have your arms straight and your legs as straight as you can. Move smoothly and firmly as far as you can. Imagine a big horizontal square around you at the height of your hips. Shift forward and push your head to the far edge of the square in front of you, as far as you can. Then shift and put your left shoulder into the left corner of the square. Then slide your torso along the left edge of the square and get your butt into the back left corner of the square. Slide your butt along the back edge of the square and get it into the right back corner of the square. Slide your torso along the right edge of the square and get your right shoulder into the front right corner of the square. Do one more outline to your left. Then do two to your right. Then stand up carefully.
black modern dining chair without arms on white background
  • Sit
    Sit in the middle of the seat of the chair. Have your feet square on the floor and your shins vertical. Place your knees at a width where you need no effort in your legs. Rock your pelvis front and back a little and find where the curves of your back feel balanced and good. Have your shoulders over your hips and rest your palms on your thighs. Look straight ahead.
  • Chair squat × 2
    Keep your gaze straight forward. Bring your feet back a bit to centered under your knees. Tilt your torso forward from your hips and smoothly rise up to standing. Hold at the top and firm your butt. Then smoothly lower back to sitting on the chair. Repeat once more.
  • Seated forward fold × 2
    Sit well on the chair with your shins vertical. Tilt your torso forward from your hip joints. Rest your forearms near your elbows on your thighs near your knees. Pull your shoulder blades closer to your butt. Be stable and comfortable. Push your arms firmly onto your thighs, transfer weight, then slowly relax the push. Look at a spot on the floor that helps your neck feel straight and comfortable. Sway your shoulders and back and butt and legs and feel and adjust the pose. Relax into the pose and try to help your right lower back let go. Sit up smoothly, pause, then do it all once again.
  • Seated wide forward fold × 3 × 2
    Sit well with your shins vertical. Get your knees wide enough to feel some pull on your groin. Tilt your torso forward from your hip joints and press your forearms near your elbows on your inner thighs near your knees. Rest into the pose and get stable and comfortable. Press your knees apart with your arms. Hold, then slowly relax. Repeat the press then hold then relax two more times. Sit up smoothly and pause. Then tilt forward again and repeat the three presses.
  • Seated warrior 1 right × 2
    Sit sideways across the front of the chair with your left side toward the back of the chair. Have lots of your left thigh on the chair seat. Be stable and comfortable. Left your right leg drop toward the floor, knee bent, foot relaxed behind. Just rest into it for a bit then bring your right leg up and pause and rest for a moment then let it drop again.

After Work

If you come home sore, give a few minutes to yourself to do something about it.

  • Sit
    This is your most familiar pose, and you do it well. Use it. Rock your pelvis front and back a little to find the best way for your back. Get your legs at a width that takes no effort and lets your muscles begin to relax. Sit well for most of a minute.
  • Forward fold to chair
    Stand and press your palms on the seat of the chair, then slowly relax the press. Focus on being stable and supported. Let yourself relax and rest in this position for most of a minute.

Evening

  • Kneel (vajrasana)
    Get down on the rug gently and kneel. Have your toes close but not touching and your heels pressing beside your sit bones. Have your calves directly under your thighs and put your knees a comfortable width apart. Have your torso tall with your shoulders above your hips. Let your elbows hang straight down and rest your palms on your thighs. Tilt your pelvis front and back a little, feel your pelvis move against your heels and find the position most comfortable for the curves of your back. Look straight ahead in a way that helps you feel your neck straight.
  • Rise (toward camel pose, ustrasana) × 2
    Keep your gaze straight ahead. From kneeling, focus and preload your muscles, then rise up on your knees smoothly. Keep your torso upright and engage your butt at the top of the rise. Then sit back down slowly. Work at being smooth: you are training how you use your muscles. Repeat once more.
  • Recline supported × 2
    From kneeling lean back and rest your hands on a support behind you. Keep your back straight, not arched, and focus on the pull along your thighs. Be gentle and rest into it rather than pull hard.
  • Kneeling lunge × 2 × 2
    Start from kneeling. Put your palms on the rug outside your knees and have your arms straight and stable. Put your left leg back and sit back toward your right heel. Go slow and hold gentle. Then come back up and put your right leg back and sit back toward your left heel and hold gently. Repeat each leg once more then kneel for a bit to relax.
  • Table
    Get on all fours, hands and knees on the rug. Have your arms straight and your hands under your shoulders. Have your knees under your hips. Have your back flat. Take a little time and get yourself stable and comfortable.
  • Cat-cow wide & shift
    From table spread your knees a bit wider. Smoothly shift your butt as far left as comfortable and then to the right. Repeat smoothly left and right a few times adjusting how far apart you have your knees as feels right to you.
  • Squares
    From the hands-&-knees position of cat-cow, get down on your hands and elbows with your knees wide. Rest into the pose, get stable and comfortable. Then shift you torso as far forward as you can. Then as far left, then as far back, then right. Make two circuits to the the left then pause then two to the right. Don’t over do it.
  • Puppy or half dog (uttana shishosana)
    From wide cat-cow push your arms away from your knees and allow your elbows to sink to the rug and your back to relax and arch down.
  • Leg rolls × 3 × 2
    Lay back on the rug. Roll your left leg all the way out, then all the way in, roll it firmly as far as you can at the full extent of each roll. Repeat smoothly 3 times. Then do your right leg, then do both again.
  • Corpse pose (shavasana)
    Put a pillow under your knees and put your legs straight down along the rug. Start with your legs, have your knees soft and let your legs roll open and relax. Then let your shoulders drop onto the rug. Focus on relaxing your muscles: recall, visualize, and feel my hands helping your muscles release.

Before bed

Before you go to bed do a little to work out some of your tightness and discomfort.

  • Step
    Undo some of the sitting and gently open the front of your hips. Alternate and do each side 2 or 3 times.
  • Forward fold supported – hands on seat of chair (supported ardha uttanasana)
    Relax into it, allow some of the tension to leave your back and legs.

Back ache

When your back hurts do some to reduce it tightening up more.

Breathe

Pranayama is a branch of yoga that works on breathing. There are many techniques you can read about but please don’t experiment as some could harm you.

Start by sitting well on a firm chair like one of your dining chairs. Rest your palms on your thighs, knuckles behind your knees. Rock your pelvis a few times and feel yourself move from your root up and loosen your back.

  • Closed nostril (nadi shodhana)
    Hold your right palm in front of your mouth and let your elbow relax down. Close your right nostril with your thumb and take 10 to 15 normal breaths. Take a few breaths through both nostrils. Close your left nostril with your index finger and repeat the same number of breaths. Do this when you want, once most days.
  • Six breaths
    Lift and expand your chest as much as you can while exhaling. Hold your chest as big as you can (relax your arms) and take 3 normal breaths. Relax slowly and take 3 normal breaths. Repeat. Avoid doing this within a couple of hours before or after eating.
  • Arms 6 ways with 2 breaths
  • Reclined breathing with arm movement
  • Exhale
    Sit well. Breathe normally. Be relaxed and exhale loudly and fully through your open mouth. Then take 3 to 5 normal breaths and exhale loudly again. Do 4 to 6 loud exhales.

Sex

It is all of you. Helping your breathing and your big muscles around your pelvis improves your power and pleasure. We can also get at specific muscles with yoga.

  • Bulbospongiosus
    This is your root, the root of your cock. It supports your cock up and pumps as you cum. You enjoy this muscle. We can get at it easily. You will learn to feel it.
  • Ischiocavernosus
    These muscles are part of your built-in cockring. They come from your sit bones and have an extension that wraps up around above your cock at your pubic bone and holds you hard. They are hard to reach.

Next time

Right side human thigh and pelvis muscles from Gray's anatomy plate 430
  • Stand
  • Supported forward fold
  • Supported standing squares
  • Sit & touch
  • Forward fold seated
  • Forward fold wide
  • Seated warrior 1
  • Chair squat
  • Kneel
  • Rise × 2
  • Recline & push (toward camel pose ustrasana) × 2
  • Kneeling lunge × 2 × 2
  • Table
  • Cat-cow wide & shift
  • Squares
  • Half dog (uttana shishosana)
  • Kneel & reach (toward child’s pose balasana)

Future

  • Reclined Tree + arm extended + leg rolls
  • Pyramid rest -> reclined spiral -> reclined tree
  • Standing spiral
  • Seated spiral
  • Gerd? I ask because it connects to your diaphragm.
  • Cat-cow breathing
  • Squat with chair
  • Half-wide forward fold
  • Food
  • Neck
    Assess your levator scapulae muscles. These lift your shoulder blades.
    Assess your scalene muscles. These move with each breath and can be weak secondary inspiration muscles. They also contribute to neck pain.
  • Assess hip flexors and quads
  • Cat-cow pose on the mat to start improving the suppleness of your back and ribcage.