Nathan's Nook

[Nathan]

Another SBS lying relaxation last night. Working my way down the list. Does it bother anyone else that you only clench/stretch one hand? I always feel the urge to do the other as well for balance, but I figure maybe there's a reason Kit only has you do one side

 

Jog in the rain today. Tried a slightly modified route that put me just over 4km, but kept pace around the same. Perhaps a slight bit quicker actually. Got thoroughly soaked, but was glad that it wasn't nearly as cold as the past few days.

 

Stretching session to come later this evening.

[SwissDanny]

I think you must be nodding off or zoning out, I cant remember only one side done, always right then left!  But  then I tend to stick with the ones I like for a bit, as like a bed-time story, the familiarity with what comes next helps relax too, plus I can "riff" a bit and do more of the stuff that works for me and less of the stuff that doesnt.  eg I much prefer to build the hand contractions quite quickly to involve the whole arm, shoulder even lats, then focus on the relaxation, or add in an extra glute contract-relax.

[Nathan]

Hey SwissDanny, it's possible, although it would seem strange to only nod off during one hand in the middle of every single session  Perhaps it is just the SBS recordings. Not all of them do the hand tensing, but I have only listened to the first of these so far. Will explore other recordings once I make it through all... 13, I think? Which brings me to another question: is there some benefit to having a recording to follow, or is doing the lying relaxation "on your own" just as beneficial? Perhaps a different kind of benefit?

[SwissDanny]

I only did one of the new batch so far, I think they are more "skeleton" than the older ones which are very much "guided", so perhaps the right is just a cue for time to do both hands.  Im no expert at all, but yes of course you can do your own, but Kit's dulcet tones provide a nice aural blanket I find, as I say, sometimes I ignore the guidance and do something else or just "breathe and relax".  I kind of work on the basis that is is about giving the mind a focus, plus whatever helps you shake the tension from each body part, rather than a magical sequence that must be respected.  That said, I found the skeleton one a bit harder to use, since you tend to lose track of time, and I was mid-something and suddenly it was time to move on, but I will come back to them.

[Nathan]

Thanks for the input. I do enjoy the white noise of the recording during the silent parts and always find the actual silence when the recording finally cuts deafening I know there are recordings of white noise and such - I may try just using something like that eventually.

[zenwoof]

I don't have the book on me right now, but I recall in Yoga Nidra the Swami mentioned order *is* important, for two reasons: theres benefit in following the order of the homonculous in the sensory-motor cortex of the brain (starting with toes and ending with head), and also repeating the same order helps you to transition to yogic sleep faster.

As for symmetry, i don't remember exactly, but it does not bother me; at least not now. There is a carryover, I feel, if you relax one side, the other 'knows' how to without having to explicitly cause tension, resulting in getting to the yogic sleep state quicker.

And yeah, it's all about distracting the mind with the auditory channel.

[Nathan]

Hey zen, thanks for that info. Kit does the fingers and then works down to the toes in the SBS recordings. I demand a boxing match between Kit and your swami Kidding, but I can see how establishing a kind of fixed process could help you get to a certain state more quickly. At the same time, I have to imagine that deviating from that process could be an equally valuable practice with a slightly different goal. I have a similar feeling regarding the point you make about auditory distraction - it seems like intentionally taking that away would be another valuable practice. I suppose it's like anything... most practices can be valid in some way or another (tools in the toolbox) though the benefit/outcome will vary.

[zenwoof]

Agreed. Also, revisited the book. Swami relates yoga nidra to Pratyahara in raja yoga. In advanced stages he says yoga nidra involves Dharana and samadhi. You can eventually divest consciousness from the auditory channel and thus all senses completely, making it total, but you need some training otherwise it's just sleep. I'd imagine isolation tank is a nice shortcut. Also he differentiates between light and deep Pratyahara. If you're in deep Pratyahara, you are experiencing visualizations and having psychic experiences, this is no longer yoga nidra.

Btw book does not say specific order, sample scripts have different orders, I think the key is to just hit all the main areas, and consistency (depending on your goals, as you say)

[Nathan]

Thanks for that. I have had one chance to float in a float tank. It's interesting how there's no real sense of time in there. Would love to do it more, but it's quite a long way from where I am and not cheap either.

[Nathan]

Yesterday evening: Yuri sequences, HS, and a stretching session consisting of shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, tailor, and banded dorsi. It's difficult to do a contraction for the pike with my current setup, but I found wiggling around throughout the end ROM - I'm gonna call it fascial flossing - felt really nice and I think I'll just work that for a while and see how it goes. After my first hover pancake, I was playing around a bit and found that a really wide elephant walk type movement of getting good pelvis positioning with bent knees and then straightening felt really nice. I'll probably start pairing this with my hover pancakes. Another SBS session before bed.

 

Today was a heavy session. Started with bounces, Yuri sequences, dislocates, and HS.

 

Movements:

• RTO V-sit: Decided to regress to tuck for the RTO V-sit so that I can really focus on depression.
  
• Weighted Chin Ups: Switched from rings to bar for the weighted chin ups as mentioned last time and that felt much better. Amazing how being able to focus on the chin up rather than navigating around stuff below you makes such a difference 3x6 felt pretty comfortable. Still trying to decide how high to take the reps before upping the weight. Doubt I'll take it any higher than 8, but may up it before then since this is supposed to be a heavy/strength session.
  
• RTO Dips: Felt like I tweaked something in my left wrist on the first set. Felt fine after the rest, though, so I adjusted my positioning and managed to complete the other sets pain-free.
  
• Front Lever ISO Progression: Was just opening out an advanced tuck, but today I tried keeping a tight pike and just opening at the hips instead. I like how this lets me keep more tension throughout the body and will probably continue with this instead for a while.
  
• Tucked Planche Holds on Rings: These felt a lot better today. Helps to really dial in the protraction/depression while vertical and then lean into the hold (duh).
  
• Front Squats: Still using light weights, but these are feeling pretty solid.
  
• Sumo Deadlifts: Playing with some different foot widths, etc. to see if it helps getting hips higher. Doesn't seem to make a big difference, but the movement feels fine overall.
  

Started late today, so I actually stopped after I finished upper body and ate lunch. Wasn't sure how I'd feel doing the second half since I almost never work out on a full stomach, but it was fine. 

 

As always, followed heavy session with:

Prehab: weighted dislocates, Cuban rotations, and Jefferson curls. (Butcher before FS.) Moved hands a bit closer on the dislocates. Only have my 10kg bar to work with so these are progressing pretty slow.

Flexibility: Piked STC followed by ballistics for HF, adv. piri, standing pike (+5kg), seated pancake, and tailor's pose (+5kg per leg). 200 bounces on the tailor's pose and it feels really good, so going to up the weight to 7.5kg per leg next time. Pike setup isn't very stable, but I think I found a better workaround today using the edge of the table to pull myself down instead of a plate. That will allow me to extend more downward than outward (to keep the plate from hitting the table).

 

Another SBS lying relaxation later tonight. I think I have 4 more from SBS and then I'll try out some of the other collections. Anyone have a favorite?

 

Edit: Almost forgot my Jefferson curl form check! I cut out the first few reps to keep it shorter. When I get to the bottom of the movement I feel like I should be able to go lower, but will tip forward if I actually do. Maybe that's just how it should feel? Any feedback appreciated!

 

[Emmet Louis]

In the jefferson curl you've maxed out all you'll be able to do with your current set up. The only way to progress now would be to do hangs or similiar where the weight is under your feet. You can still keep using the J curl to develop strength but won't get further gains in rom directly from it.

[Nathan]

Thanks Emmet. So basically, I can keep working it for spinal structure gains, but that's it. That's fine since I wasn't really looking to get much flexibility-wise out of it anyways. If I'm using it to just generally strengthen the spinal structures, is there a cutoff point where I could be using that time more effectively (on a more specific goal)? A point of diminishing returns, I guess... like at 75% bw, for example?

[Emmet Louis]

I never really bring people over 50% bw on this exercise.  I know Sommer says to work it to bw but I have my doubts on how many adults he's brought that high. 

As an aside the most weight I've ever seen used on this was 140kg. 

[Nathan]

You just had to add that aside, didn't you? Now I've got to take it to 150kg. A little over 2.5x bw...

 

But in all seriousness, thanks for the answer. I was doing close to 50% bw before, so I'll work back up to around there aiming for easy and then allocate the time to other goals.

[Nathan]

Morning couch and HF ballistics continue. Might just be my imagination, but I feel like the HF might finally be letting go just a tiny bit. Was feeling pretty fresh today, so I did a few sprint intervals and it felt like I was getting a bit more extension than usual and felt the run more in the glutes than quads. Yuri sequences and lying relaxation to come later tonight.

[Nathan]

Yuri sequences, HS, and lying relaxation Saturday evening.

 

Yesterday afternoon I wanted to test my mile run time (don't think I've done that since middle school). I'm not a runner, so I don't have much of a feeling for pace. Pushed it a bit too hard and cut it at half Will test again every few weeks, mostly out of curiosity.

 

Yuri sequences, HS, and lying relaxation last night. Second to last SBS recording - this one was a "skeleton" recording, which I enjoyed very much, although I would have liked more time between the headings. I may edit the mp3 to add more time and continue using this recording. I'll continue through some more of the ones I haven't listened to first, though. I find that I especially enjoy the moving of awareness around to different body parts. I like to hit many more parts than the other recordings have, including small and harder-to-feel areas. I find that as I move the awareness to each part, that part feels much more "electric" but in a relaxed sort of way (depending on how strongly I can connect with it). So taking lots of time to move through the whole body results in a much deeper relaxation for me.

 

Light session to come shortly.

[Nathan]

Light session:

• RTO L-sits
  
• Bar Pull Ups
  
• Single Bar Dips
  
• Ring Rows
  
• Pseudo Planche Push Ups
  
• Pistol Squats
  

Starting to get into new rep ranges since I've kept progressions within around 8 or so reps at the highest until now for the most part. Pushing 12 on the dips and PPPU and 13 on the pistols. So this is the fabled pump Really mostly just fatigue. I get a better pump from a nice carb-rich meal

 

Followed up with: butcher's block, weighted dislocates, Cuban rotations, and Jefferson curls, then piked STC and ballistics for HF, adv. piri, standing pike w/dorsi, seated pancake, and tailor's pose.

 

Upped JC 5kg. At just around 45% bw now. Felt nice. I'll probably sit here for a couple weeks or so, upping the reps bit by bit. Got a nice pop from somewhere in the spine while holding at the bottom on both sets (same spot I think). Felt more pleasant than not.

 

Upped the tailor pose to 7.5kg on each knee this time. Did 100 bounces followed by a CR squeezing the feet together and then 100 more bounces followed by a CR pushing the knees up. I felt my calves brushing the ground for the first time ever 

 

Tried the new pike setup. Was much more stable even with toes raised on the block and allowed me to get a nice strong ballistic. Felt it more in the right calf than the left, but also felt something in the left ankle on the inside. Interesting.

 

Lying relaxation to come before sleep.

[Nathan]

Yesterday did my morning couch/HF ballistics and limbering, followed by a moderate jog in the afternoon.

 

In the evening, Yuri sequences, dislocates, HS, and a stretching session: shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, sumo elephant, tailor, and banded dorsi. The shoulder opener is starting to actually feel like it's doing something in the shoulders. Not sure if it's because they're actually opening up a bit or because I'm finally working out how to get the stretch where it should be, but it feels nice. Played with bending the legs in the bridge to try to focus the work in the thoracic. Can't really tell if it's an improvement or not at this point since thoracic is still pretty locked up.

 

Finished the last of the SBS lying relaxation recordings on Monday night, and started with Govinda Valley last night. I noticed that it's much quieter - it seems to be missing that white background noise that I was enjoying

 

Usual morning stuff today, and a skill/accessory session to come shortly.

[SwissDanny]

I seem to remember reading somewhere that the earlier lying relaxation recordings Kit had attenuated/edited out the noise between speaking parts.

 

If you are into the Yuri band sequences do give the one arm ring single arm reach (E4 Shoulder Series) a go.  It is the closest I have found to the partner stick stretch as a solo stretch, and the contrast of the non-elastic tension makes it very complimentary to the banded work.

[Nathan]

Hey Danny, thanks for reminding me of that one. I was considering trying to rig up some kind of contraption to mimic the partner stretch, but I will give this one a try first!

 

Finished a skill/accessory session a couple hours ago. Bouncing, Yuri sequences, and handstands, followed by:

• Ab Wheel: Switched to standing here, and using the wall to limit the range of motion.
• RTO Support Holds: Got a bit of nerve pain in the left wrist here. Had to adjust after which it was fine.
• Rings Muscle Ups: FG still lacking so mostly played with foot-supported transitions and FG hangs.
• Headstand Presses: Did some pike presses against the wall, then raised the head with a yoga block and did pike and straddle presses.
• Tuck L to Partial Press (for compression)
• Pike/Straddle Compression: Playing with initiating the straddle compression with bent legs and then straightening, as opposed to raising already straightened. Liking this much better.
• Natural Leg Extensions
• Skin the Cats (tuck)
• Shawarma: Actually moved this to earlier on in the session today - right after support holds. Did a couple twists and a supinated, active hold with 1-finger assist to help stop rotation.

Lying relaxation to come before sleep.

[Nathan]

Yesterday morning: limbering, Taiji prep, ballistics. Starting to move a bit into the form with Taiji.

 

Moderate jog in the afternoon and in the evening Yuri sequences, dislocates, HS, and a stretching session: shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, sumo elephant, tailor, and banded dorsi.

 

Shoulder opener still feeling nice. Played with bending the legs in the elevated bridge again, but this time also shifted the weight and I think I managed to move most of the stretch into the thoracic, which was good. Will continue playing.

 

Have an area of my left calf on the inside that likes to get tight for whatever reason. It's also been feeling a bit more tender than usual lately for some reason. Felt it opening up a bit during the pike w/calf focus stretching. Think it is related to the nerve sensation felt in the left ankle during pike ballistics while dorsiflexed. Have started incorporating some calf rolling back in to see if it helps, although the source of the problem is likely in the hip area, if not higher.

 

Govinda number three last night - two counting practices. Was a longer recording, which was enjoyable.

 

Heavy session to come shortly.

[Nathan]

Just finished my heavy session. Split it up into two again since I had another late start. Started with bounces, Yuri sequences, dislocates, and HS.

 

Movements:

• RTO V-sit: After a couple sets of this I decided to move these to the parallettes. I have a lot of RTO work programmed in at the moment and I think it's starting to bother my left wrist a bit. Last set on parallettes felt nice and strong.
  
• Weighted Chin Ups: Liking the bar for these, although it puts some extra stress on the wrist supinated.
  
• RTO Dips: These felt much stronger than usual today. Finally ready to add some reps next session.
  
• Front Lever ISO Progression: Continuing with the pike version of this. A bit difficult to measure, but video checks will work for now.
  
• Tucked Planche Holds on Rings
  
• Front Squats
  
• Sumo Deadlifts: These are feeling pretty solid so I'm moving the weight up slowly. Don't have many plates to play with so no point in rushing it
  

Started late today, so I actually stopped after I finished upper body and ate lunch. Wasn't sure how I'd feel doing the second half since I almost never work out on a full stomach, but it was fine. 

 

Followed by:

 

Prehab: weighted dislocates, Cuban rotations, and Jefferson curls. (Butcher before FS.) Lot of pressure on the bicep with the dislocates. Jump in width a bit too much - will adjust back out slightly next time.

 

Flexibility: Piked STC followed by ballistics for HF, adv. piri, standing pike w/dorsiflexion, seated pancake, and tailor's pose (+7.5kg per leg). Played with internal/external rotation during pike bounces. Think that might have something to do with the nerve sensation in the left ankle. Calves touched down again during tailor's pose. I have a feeling this is how addictions begin

 

Will do another Govinda lying relaxation before bed.

[Nathan]

Saturday, Sunday, and Monday just the usual morning practices and lying relaxation at night. Lots of (upright) relaxation and a day out with good food yesterday. Light session to come later today.

[Nathan]

Light session:

• RTO L-sits
  
• Bar Pull Ups
  
• Single Bar Dips
  
• Ring Rows
  
• Pseudo Planche Push Ups
  
• Pistol Squats
  

Everything is feeling pretty good and progressing smoothly for the most part on my light days. I was also feeling pretty refreshed after three days off.

 

Followed up with the usual: butcher's block, weighted dislocates, Cuban rotations, and Jefferson curls, then piked STC and ballistics for HF, adv. piri, standing pike w/dorsi, seated pancake, and tailor's pose.

 

Readjusted grip width on weighted dislocates and they felt pretty good. Got the (pleasant) pop/spine-lengthening sensation during the JC hold again. It's interesting because I don't feel it reverse when coming back up. Today I only got it on the first set. Tailor and pancake are feeling good. On the contrary, I feel like I'm missing something with the adv. piri stretch. I think I need to revisit the videos and perhaps even post a form check.

 

Lying relaxation to come.

[Nathan]

Tuesday evening repeated the SBS skeleton lying relaxation. Downloaded the newer Govinda sessions to my phone yesterday and started with the first of those last night. Prior to that, went for a moderate jog, followed by Yuri sequences, dislocated, HS, and a stretching session in the evening: shoulder opener, foot-elevated bridges, HF, adv. piri, pike w/calf focus, hover pancakes, sumo elephant, tailor, and banded dorsi. Found out tailor doesn't work too well without the yoga mat - either the feet slip forward away from the groin or the feet and groin slip forward together away from the wall.

 

This morning, limbering and Taiji prep. Just finished a skill/accessory session. Bouncing, Yuri sequences, and handstands, followed by:

• Ab Wheel
  
• RTO Support Holds: No wrist pain today, which was nice.
  
• Rings Muscle Ups: Mostly foot-supported transitions and FG hangs again. Am starting to figure out how to come down into the FG from dip without pain.
  
• Headstand Presses: Mostly pike presses against the wall. Need to figure out some more good accessory movements.
  
• Tuck V to Partial Press (on parallettes, for compression)
  
• Pike/Straddle Compression
  
• Natural Leg Extensions
  
• Skin the Cats (tuck)
  
• Shawarma: Did a couple of these near the beginning again today.
  

Overall a fine session. Didn't spend too long on anything because I have a big job to finish today. Next new Govinda lying relaxation to come before sleep.