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 2nd of February.

Morning

  • Stand (toward wuji)
    Stand square on the floor, barefoot or in socks. Put your feet a comfortable width apart, toes down, with your knees slightly soft. Tilt your pelvis back a little, just enough to feel your butt engage. Have your torso tall with your shoulders above your hips, but not leaning back, and let your arms hang down. Look straight ahead and linger for a moment focusing on how you stand.
  • Shift (toward constant bear)
    Shift all your weight to your left leg and let your right leg hang loose. Keep your torso vertical and feel your weight straight down through your foot to the floor. Shift all your weight to your right leg and let your left leg hang loose. Repeat.
black modern dining chair without arms on white background
  • Sit (up vajrasana)
    Sit on a hard chair only a little away from the back and give your thighs some support. Feel your sit bones press on the chair. Have your feet square on the floor, bare or in socks, and your shins vertical. Put your knees at a width that your legs feel stable and you feel your leg muscles not working. Have your pelvis vertical and your torso tall with your shoulders above your hips. Let your shoulders drop and your elbows hang straight down from them. Rest your palms on your thighs. Tilt your pelvis front and back a little to find a comfortable position for the curves of your back. Look straight ahead and notice how you feel without thought for most of a minute.
  • Forward fold seated (seated ardha uttanasana)
    From the sit pose with your shins vertical and your legs stable without effort, tilt your torso forward from your hip joints and rest your forearms near your elbows on your thighs just behind your knees. Press your forearms firmly on your thighs then slowly relax the press. Look at a spot on the floor that helps you feel your neck straight. And rest into it, make no effort, relax into gravity. Focus on your back letting go and becoming more even.

After Work

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

  • Sit
    This is your most familiar centered and focused pose. 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 put your hands on the seat of the chair, or on the top of the back of the chair, or do both. Be stable and supported and let your back and butt rest into it for most of a minute.
  • Stand
    Stand well for most of minute. Let your muscles and nerves hear what is wanted.

Evening

Get a few pillows.

  • Stand (toward wuji)
    Stand square on the rug, barefoot or in socks. Put your feet a comfortable width apart and lift your toes softly. Have your knees slightly soft and tilt your pelvis back a little, just enough to feel your butt engage. Have your torso tall with your shoulders above your hips and let your arms hang down. Look straight ahead and linger for a moment focusing on how you stand.
  • Shift (toward constant bear)
    Shift all your weight to your left leg and let your right leg hang loose. Keep your torso vertical and feel your weight straight down through your foot to the floor. Shift all your weight to your right leg and let your left leg hang loose. Repeat.
  • 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.
  • Corpse pose (shavasana)
    Put a pillow under your head. Put a pillow under your knees and put your legs straight down along the rug. Look straight up at the ceiling and remember how it feels as I help you. Start with your legs, have your knees soft and let your legs roll open and relax. Then let your shoulders drop onto the rug. Then focus on relaxing the muscles from your pelvis to your legs.
pyramid rest, yoga pose, nude human man figure, knees up & together, feet flat on mat
  • Pyramid rest
    Bring your knees up and together and spread your feet apart so that your legs are stable without any effort. Focus on letting your groin muscles relax.
  • Reclined spiral
    Be very gentle with this. Put a pillow on the floor beyond your head. From the pyramid rest pose, extend your left arm softly beyond your head and relax it on the pillow. Focus on and relax into the pull in your arm, chest, and the back of your shoulder. Then let your knees fall to your right and support them with pillows. Focus on and relax into the pull down your left flank from your lowest rib to your pelvis, across the top of your butt and along your thigh. Slightly adjust your position so the pull feels best. The shape of the pull from your arm to your thigh is a long soft spiral.
    Slowly bring your knees back up to pyramid rest and bring your arm down. Extend your right arm softly beyond your head, relax it on the pillow, and focus on and relax into the pull. Then let your knees fall to the left and support them with pillows. Focus on and relax into the pull and adjust your position. Then slowly bring your knees back up to pyramid rest.

Before bed

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

  • Forward fold standing (supported ardha uttanasana)

Back ache

When your back aches, get on your back on the rug and move.

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

  • Stand
  • Shift
  • Stand + step
  • Sit
  • Sit + elbow up
  • Sit forward fold
  • Sit knees together & forward fold (hero pose seated)
  • Kneel
  • Kneel + elbow up
  • Breathing
  • Kneeling warrior 1
  • Aided yoga

Future

  • Standing spiral
  • Seated spiral
  • Gerd? I ask because it connects to your diaphragm.
  • Cat-cow breathing
  • Squat with chair
  • Half-wide forward fold
  • Food
  • Stand on one leg
  • 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.