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A pelvic-floor course and weekly letter for men over 40
Desire hasn't gone anywhere. Put it on the syllabus.
Past 40, you notice things. Less drive. Workdays and gym sets that tire you sooner. Wake-ups for the bathroom that split your sleep in two. And the evenings with her, when you'd like to be present, wanted and sure of yourself.
Treat it like a course. Kegel and pelvic-floor drills on a mat, a chair and a counter. Bridge, deep squat, hips, breath and core. A full module on intimacy for two. Practice 8 to 12 minutes a day. Log it. Look at your own numbers.
Plans start at $6.99 a month. Cancel in the app.
4modules, in order
26short lessons
8–12minutes a day
Light on moving water. Slow, steady, unforced.
Four modules. Do them in order.
Start at module one, even if you skip ahead to read. Each lesson is a few minutes of text plus one drill to practice today.
1
Find the floor
Locate the pelvic-floor muscles and run your first Kegel sets.
Locate the floor with a slow exhale
The mat Kegel, knees bent
The chair-edge Kegel, spine tall
The upright Kegel at a kitchen counter
Quick pulses versus long holds
Count reps without holding your breath
Your first week in the log
7 lessons, about 8 min a day
2
Bridge and low squat
Take the squeeze off the mat and into bigger positions.
Bridge with a pause at the top
Bridge plus a floor squeeze
Deep squat, holding a doorframe
Breathing low in the squat
The hip hinge, slow
Linking the full set
6 lessons, about 10 min a day
3
Breath, hips and core
The layer around the floor work: mobility and breathing.
The long exhale count
The 90-90 hip switch
Kneeling hip flexor stretch
Dead bug, slow tempo
Side plank from the knees
Breath ladders between sets
Building your own ten minutes
7 lessons, about 12 min a day
4
Closeness and pace for two
Intimacy with her: positions chosen by comfort, closeness and pace, and how to talk about them.
6 lessons, read at your pace
The drill sheet: hold, count, rest
Here is the sheet you run in module one and two. Big number first. Do the count. Rest ten seconds. Next line.
Mat squeeze
Flat on your mat, knees bent, soles down. Squeeze and draw the floor up, hold, then release all the way.
5s10 reps
Chair-edge pulse
Sit on the front of a chair, spine tall, hands on thighs. Quick squeeze, quick release, in pairs.
1s20 reps
Counter hold
Upright at the kitchen counter, hands resting on it. One long hold on a slow exhale.
8s6 reps
Bridge pause
Hips up off the mat, pause at the top, add a floor squeeze, lower slowly.
3s8 reps
Low squat breath
Heels down, hands on a doorframe, sink low. Breathe into the belly and let the floor soften.
40s3 rounds
90-90 hip switch
On the floor, both knees bent to one side. Rotate to the other side and back. Between sets.
6switches
Ten minutes. Same chair, same time. Then write the number down.
The only rule of the drill sheet.
Breathe through every hold. Release fully between reps. If a drill hurts, stop and talk it over with a doctor.
Log it. Spot the pattern. Make the call.
Put a number on what you practice and on what you notice. Compare weeks if you like. Then decide for yourself: keep the sheet, swap a drill, or open the next module.
7:12100%
Log
Module 2, week 1
Minutes practiced
MTWTFSS
Sessions this week5
Longest hold today8 s
Energy, your rating3 of 5
Wake-ups you logged2
Close with her, your rating4 of 5
Your noteRan the bridge set before the gym. Skipped Wednesday, long shift.
App screen with sample entries.
Minutes and sessions
Tap done after a set. The log adds it up by day and by week.
Your own check-ins
Rate energy and closeness with her, 1 to 5. Count bathroom wake-ups. Skip any you'd rather not track.
A plain monthly table
Export your entries as a simple table. Keep it, share it with your doctor, or delete it.
The log shows what you typed in. Nothing more. You read the pattern, you make the call.
Coursework: a weekly lecture, a library, quick drills
Your enrollment is a letter and an app. Open the letter on Sunday. Open the app when it's time to practice.
The Sunday deep-dive
One topic, about a 12-minute read. Sleep breaks, drive at 50, how to bring up module four with her, breath under stress.
The archive
All past letters in the app, sorted by module and searchable by word.
Quick tips
Sixty-second drills for the desk, the car at a red light and the queue at the store.
Folded silk. Layer on layer, week on week.
Module four: closeness, comfort, pace
Most men open this one first. Fine. Read it, then go do module one. These lessons are about her, about desire, and about being sure of yourself when you're close. Each position is picked for comfort and closeness, and set to a pace you both like.
Curled close, slow rhythm
On your sides, curled close, her shoulder against you. Low effort, easy to talk, good for tired weeknights.
Kneeling upright, close hold
Both kneeling on the mattress, arms around each other, eye to eye. Steady and easy to slow down at any moment.
She sets the tempo
She leads the rhythm. You match her breathing with the long exhale count from module three.
Pause, breathe, check in
Stop, breathe, ask her what she'd like. A short script for the talk, in plain words you'd actually say.
Cohorts by decade, check-ins by weekday
Join a cohort for your age. Keep its rhythm. Post minutes, plans and the drill you're stuck on.
The 40s, the 50s, the 60-plus
Three cohort threads. Men at the same stage, talking about the same week of the course.
Monday plan post
Write which module you're in and when you'll practice. One line is enough.
Wednesday drill hour
The cohort runs the same ten-minute sheet at 7 pm, local time, then marks it done.
Friday numbers thread
Share a screenshot of your log, or only the minutes. Compare notes on how you set up your week.
The couples' corner
A quiet thread for men and partners working through module four. Private to the cohort.
Polished stone. Smoothed by repetition.
Enroll in Navro
One enrollment opens all four modules, the Sunday letter, the archive, quick tips, the log and your cohort.
10:00 left
Pick a row and you pay its price once at checkout: $6.99 for one month, $55.99 for one year or $99.99 for two years. When that term runs out, the same plan renews for the same length at the same price, on the same payment method. Switch renewal off in the app under Account at any time before the renewal date, or by contacting us — [email protected]
Ask it straight
What if the course isn't for me?
Write in within 30 days of your first payment. You get the full amount refunded, no explanation needed.
Is Navro a treatment?
No. Navro is a course: exercises, lessons, a weekly letter and a log. For anything about your health, see a doctor first and keep them in the loop.
How much time do I need, and where?
Plan for 8 to 12 minutes a day. You need a mat or a rug, a chair and a counter. The Sunday letter takes about 12 minutes to get through.
