John’s Yoga

Hello John,

This is a page for you about your yoga.

We will next work together at 9am on Friday the 22th of October.

Morning coffee

This is the drop of water reshaping the stone. Do a little every morning, keep it quick and easy, and you will change.

black modern dining chair without arms on white background
  • Stand
  • Reach
    Stand facing the seat of a dining chair. Tilt your torso forward from your hip joints. Rest your hands on top of the back of the chair. Have your arms and back long. You can let your knees relax and focus on the pull through your back and butt. Sway your butt around and change how you pull through your muscles.
  • Sit
    Sit on a hard chair. Sit well. Sit firm. Sit away from the back of the chair. Have your feet flat on the floor and your shins vertical. Rest your palms on your thighs behind your knees. Let your elbows relax and hang down from your shoulders. Let your shoulders relax and drop down and back. Feel your pelvis vertical and your back straight and relaxed. Look straight ahead and feel your neck straight.
  • Pelvis rock (cat-cow)
    Tilt your pelvis smoothly front and back from your hip joints. Feel yourself pressing against the chair as you rock your pelvis front and back. Feel your lower back bow and extend as you rock your pelvis. Shift your knees front and back turning your pelvis left and right. Feel yourself moving against the chair.
  • Ankles
    Move both heels up and down slowly and gently with control while keeping the balls of your feet on the floor.
    Put one foot out in front a little and lift it up while keeping the heel on the floor. Move the foot up and down and turn it side to side while holding your leg still. Then do your other foot.
  • Forward fold
    Tilt your torso forward from your hip joints keeping your back straight and rest your forearms on your thighs at the notch just behind your knees. Look at a spot that helps you feel your neck straight. And rest into it.
  • Wide forward fold
    Get your knees as wide as comfortable. Keep your shins vertical and strong like posts. Tilt your torso forward from your hip joints and keep your back straight. Rest your forearms behind your knees. Look at a spot that helps you feel your neck straight. And rest into it.

After work

Doing a little something after work will increase your comfort then and the next day. Do this when you feel like it. Get home. Put stuff down. Undress. Then sit on that good hard chair and do a little something.

  • Stand
  • Reach
  • Lunge
    Stand facing the seat of a dining chair. Put one foot fully on the seat of the chair. Tilt your torso forward from your hip joints. Rest your hands on top of the back of the chair and relax your arms. You can let your extended knee relax and focus the pull through your bent leg. Do your other side then do both again.
  • Calves
    Stand beside the chair and rest a hand on it for stability. Step forward one natural step, not far. Then bend your knees and sink down and feel the pull in your back calf. Do your other leg then do both again.
    Now step back a little more than a natural step. Keep your back leg mostly straight and bend your front knee. Feel the pull in your back calf and throughout your leg. Do your other leg then do both again.
  • Sit
  • Forward fold
    Sit in the middle of the hard chair. Get your knees somewhat wide and stable like a sawhorse: stable but not a strain. Get your feet flat and square and strong on the floor like footings. Get your shins vertical and strong like posts. Rest your forearms behind your knees: notch them in. Press your arms down on your legs. Really transfer weight and somewhat unload your back. Then relax into it and let your back relax and drop into it. Feel yourself press firmly against the chair. Sway and ease your shoulder and back and torso and pelvis into it.
  • Forward fold side
    Get your knees wider but not widest. Have your shins vertical and strong and your feet square and stable. Tilt your torso forward from your hip joints and over one thigh. Rest both of your forearms behind one knee. Let your shoulders drop back. Rest into it, really rest on your arms. Focus on the pull down through your back and butt. Then do your other side.

Groin

Right side human thigh and pelvis muscles from Gray's anatomy plate 430

It’s complicated. You have five muscles on each side going from your pubic bone to your thigh bone. Each works slightly different.

yoga pose, tree pose kneeling, human man figure nude from behind

Tree

Before bed

Before you go to bed, stand in front of a chair, reach for the back, and work the kinks out of your back and lower down.

  • Reach

Back ache

When your back aches, get down on the floor and try these two poses briefly.

Pranayama

Pranayama is a large group of yoga breathing techniques. Some clinical studies have shown benefit for COPD and SVT. I will guide you in them slowly and carefully.

Sex

It is all of you. Helping your big muscles around your pelvis improves your power and pleasure. But there are also specific muscles that we can get at with yoga.

  • Bulbospongiosus
    This is the root of your cock. It holds your cock up and pumps as you cum. We can get at it easily. You will learn to feel it. Then to have some control of it. And then you will cum harder.
  • 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. Your ischiocavernosus muscles pass between two of your groin muscles: your gracilis muscles and your adductor magnus muscles. We can help these groin muscles to get out of the way of your ischiocavernosus muscles.

Next time

I will guide your feel for your after work poses.

Future

  • Gerd? I ask because it connects to your diaphragm.
  • Knee drop
  • Food
  • Chair squat (part of chair pose)
  • 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
  • Forward fold to chair
  • Cat-cow pose on the mat to start improving the suppleness of your back and ribcage.