Restoration Physical Therapy
Photo representing Key Principles about Yamuna Body Rolling

Key Principles about Yamuna Body Rolling

What is Yamuna Body Rolling? In this post, you will learn key principles about what makes this body rolling technique so unique and effective.

What is Yamuna Body Rolling (YBR)? What makes it so unique amidst the other rolling techniques used in fitness centers and therapy clinics? In this post, five key principles about Yamuna Body Rolling will be presented that sets it apart from other body rolling techniques.

1.  Rolling from Origin To Insertion

Anatomy of thigh hipYamuna Body Rolling routines follow the path of the muscle, from the  origin to the insertion of muscles. Muscles attach to bones at both ends through connective tissue, called tendons. In YBR, you roll from the bone at the origin of a muscle, through its first tendon, into the belly of the muscle, then into the tendon at the other end of the muscle, and finally, where it inserts into the bone again.

Fascial layers can become dry, resulting in muscle layers that “stick” together, thus creating adhesions. Often, tight muscles seem to “switch off” and stop functioning effectively. Rolling the muscles helps provide tactile stimulation and provide hydration. They seem to plump up and wake up. The connection between the brain and muscle is stimulated, circulation enhanced, thereby helping to turn the muscle back on.

Tom Myers, author of Anatomy Trains, states, “In epithelial and muscle tissues, the water is squeezed out of the tissues, and then is sucked back in when the pressure moves on or is taken away. Like squeezing a sponge over the sink and then letting it fill again while doing the pots and pans, this is generally a good idea. As the old bedouin proverb has it:  “Water still: poison!  Water moving: life!”

2.  Stimulation Of Bone 

Many people think that bones are solid and rigid. In actuality, human bones are filled with marrow, the soft, spongy, gelatinous tissue found in the hollow, interior spaces of bones. They are living and permeated with blood vessels.  Bones are strong but flexible enough to withstand stress. As bone ages, it loses bone mass or density, especially in women after menopause. The more rigid a bone is, the less circulation there is between its layers, making it brittle. The tendons are pulled in toward it as muscles tighten, thus restricting movement.

Tendons attach to the bone.  Special proprioceptors reside in these tendons that give important information to the muscle to relax.  For these reasons, YBR routines begin at the bone. Spending 30 seconds at the origin of a muscle on the bone increases circulation to the tendon, stimulates the proprioceptors, which begins the process of muscular softening and release.

“When I apply pressure into bone that is hard, with no give in it, it becomes softer. Along with this softer quality I feel an increase in energy; the bone has a pulsing, alive quality. It’s like the difference between pushing your finger against a wall and sinking into a softer, more flexible substance.” -Yamuna Zake

 

3.  Breathing and YBR 

Another basic principle of YBR is use of the breath. Taking a deep breath helps the process of muscle release and your body sinks deeper into the ball. Just as important, the Yamuna ball acts as a tool for improving breathing capacity as we work around the ribcage and free up the arms from the torso.

In YBR, the ball becomes the focal point for breathing, as you direct the breath to the spot where the ball is located. The body naturally expands out against the ball on the inhalation, then sinks into it during the exhalation.

4. The Yamuna® Balls

Yamuna Zake, the creator of Yamuna® Body Rolling, has spent decades refining these specialized balls. The Yamuna Balls vary in size, from 4 to 10 inches in diameter. They also vary in density. Some are softer and others have a harder feel. 

Yamuna Body RollingYou can create a gentler routine using a larger and softer ball. However, if you want a more intense session, you can either choose a ball with a denser feel or use a smaller ball.

Have you ever used a foam roller and had to grimace because of the pain? Some parts of the body can be quite tender. If the body perceives pain, it tenses up. Unlike foam rolling, the Yamuna Body Rolling experience works with the body, not against it. The Yamuna ball has a give, allowing you to sink into the ball. It also has a give back or a resistance. It feels much like a deep myofascial release massage, but you are in control of the amount of pressure.

Since the balls have a valve, deflating the ball slightly will create an even softer feel, creating the perfect body rolling tool for your individual needs.

These balls offer a therapeutic experience. Whether you have arthritis and need a softer, larger ball or if you are an advanced athlete and want a deeper, more intensity to your workout, there is the right Yamuna ball for you.  Depending on the area of the body, how the day went, or how one feels physically or emotionally varies, it is good to have a variety of the balls available. 

5.  Body Logical

Here are some basic premises for the logic of Yamuna Body Rolling.

Origin to Insertion (The path of the muscle.)

Easy to learn routines follow the path of a muscle, from origin to insertion (from where the muscle starts to where it ends.) Starting at the tendinous insertion of a muscle at the bone and working through the muscle in this manner is key to releasing the vice grip of a tight muscle.

 

Superficial to Deep (Work the muscles just under the skin first.)

Another aspect of the natural order of the body is to work the superficial muscles first, and then on to deeper structures. Working in this manner follows the natural logic and order of the body.

 

Large Muscles to Smaller Muscles  (Feel big changes in the body by working the big muscles first.)

The large muscles of the body include the gluteus maximus, the hamstrings and quadriceps, the latissimus dorsi and the trapezius muscles.  Biggest Muscles in the Human Body.

 

Bring balance to your legs.
Notice how the left leg is more aligned than the right leg.

Work Bilaterally (Work both sides of the body.)

Here is a photo after I rolled out the hamstring of one leg. A picture is worth a thousand words. Notice how aligned the left leg as compared to the right. So remember to always work both sides to bring balance to the body.

 

Proximal to Distal (Start at the torso, proximal. Work out towards the hands and feet, distal.)

Why work the torso first? The torso is the body’s framework. Much like a sturdy foundation is required when building a house, the torso supports the arms, legs, and head. If the supportive structure is unbalanced, it will affect everything else. The Yamuna Total Body Workout DVD is a great way to start your body rolling practice.

 

Get the Most Out of your Yamuna Body Rolling Practice

 

Yamuna Zake often says, “A ball is just a ball without the right education.” To get the most out of your body rolling practice, be mindful of these key principles when starting with Yamuna Body Rolling.

If you live in an area with a certified Yamuna Body Rolling practitioner, take a class or private lesson.

Download instructional videos from Yamuna if you prefer a downloadable format, optimized for viewing on large format monitors, mobile tablets, and laptop computers. Affordable Yamuna Body Rolling instruction is available for the hips, knees, back, shoulders and much, much more. Ready to get started?

To order your own set of Yamuna balls, click here….

 

Photo Credits:

Featured photo: Gemma Nash, YBR practitioner, from Blossom Yoga.

“Rectus femoris”  modified by Uwe Gille – Gray430.png. Licensed under Public Domain via Commons – https://commons.wikimedia.org/wiki/File:Rectus_femoris.png#/media/File:Rectus_femoris.png

Author: Mary Falk, PT

 

Categories: Yamuna Body Rolling
Post by Mary Falk PT on March 15, 2018

Key Principles about Yamuna Body Rolling

What is Yamuna Body Rolling? In this post, you will learn key principles about what makes this body rolling technique so unique and effective.

What is Yamuna Body Rolling (YBR)? What makes it so unique amidst the other rolling techniques used in fitness centers and therapy clinics? In this post, five key principles about Yamuna Body Rolling will be presented that sets it apart from other body rolling techniques.

1.  Rolling from Origin To Insertion

Anatomy of thigh hipYamuna Body Rolling routines follow the path of the muscle, from the  origin to the insertion of muscles. Muscles attach to bones at both ends through connective tissue, called tendons. In YBR, you roll from the bone at the origin of a muscle, through its first tendon, into the belly of the muscle, then into the tendon at the other end of the muscle, and finally, where it inserts into the bone again.

Fascial layers can become dry, resulting in muscle layers that “stick” together, thus creating adhesions. Often, tight muscles seem to “switch off” and stop functioning effectively. Rolling the muscles helps provide tactile stimulation and provide hydration. They seem to plump up and wake up. The connection between the brain and muscle is stimulated, circulation enhanced, thereby helping to turn the muscle back on.

Tom Myers, author of Anatomy Trains, states, “In epithelial and muscle tissues, the water is squeezed out of the tissues, and then is sucked back in when the pressure moves on or is taken away. Like squeezing a sponge over the sink and then letting it fill again while doing the pots and pans, this is generally a good idea. As the old bedouin proverb has it:  “Water still: poison!  Water moving: life!”

2.  Stimulation Of Bone 

Many people think that bones are solid and rigid. In actuality, human bones are filled with marrow, the soft, spongy, gelatinous tissue found in the hollow, interior spaces of bones. They are living and permeated with blood vessels.  Bones are strong but flexible enough to withstand stress. As bone ages, it loses bone mass or density, especially in women after menopause. The more rigid a bone is, the less circulation there is between its layers, making it brittle. The tendons are pulled in toward it as muscles tighten, thus restricting movement.

Tendons attach to the bone.  Special proprioceptors reside in these tendons that give important information to the muscle to relax.  For these reasons, YBR routines begin at the bone. Spending 30 seconds at the origin of a muscle on the bone increases circulation to the tendon, stimulates the proprioceptors, which begins the process of muscular softening and release.

“When I apply pressure into bone that is hard, with no give in it, it becomes softer. Along with this softer quality I feel an increase in energy; the bone has a pulsing, alive quality. It’s like the difference between pushing your finger against a wall and sinking into a softer, more flexible substance.” -Yamuna Zake

 

3.  Breathing and YBR 

Another basic principle of YBR is use of the breath. Taking a deep breath helps the process of muscle release and your body sinks deeper into the ball. Just as important, the Yamuna ball acts as a tool for improving breathing capacity as we work around the ribcage and free up the arms from the torso.

In YBR, the ball becomes the focal point for breathing, as you direct the breath to the spot where the ball is located. The body naturally expands out against the ball on the inhalation, then sinks into it during the exhalation.

4. The Yamuna® Balls

Yamuna Zake, the creator of Yamuna® Body Rolling, has spent decades refining these specialized balls. The Yamuna Balls vary in size, from 4 to 10 inches in diameter. They also vary in density. Some are softer and others have a harder feel. 

Yamuna Body RollingYou can create a gentler routine using a larger and softer ball. However, if you want a more intense session, you can either choose a ball with a denser feel or use a smaller ball.

Have you ever used a foam roller and had to grimace because of the pain? Some parts of the body can be quite tender. If the body perceives pain, it tenses up. Unlike foam rolling, the Yamuna Body Rolling experience works with the body, not against it. The Yamuna ball has a give, allowing you to sink into the ball. It also has a give back or a resistance. It feels much like a deep myofascial release massage, but you are in control of the amount of pressure.

Since the balls have a valve, deflating the ball slightly will create an even softer feel, creating the perfect body rolling tool for your individual needs.

These balls offer a therapeutic experience. Whether you have arthritis and need a softer, larger ball or if you are an advanced athlete and want a deeper, more intensity to your workout, there is the right Yamuna ball for you.  Depending on the area of the body, how the day went, or how one feels physically or emotionally varies, it is good to have a variety of the balls available. 

5.  Body Logical

Here are some basic premises for the logic of Yamuna Body Rolling.

Origin to Insertion (The path of the muscle.)

Easy to learn routines follow the path of a muscle, from origin to insertion (from where the muscle starts to where it ends.) Starting at the tendinous insertion of a muscle at the bone and working through the muscle in this manner is key to releasing the vice grip of a tight muscle.

 

Superficial to Deep (Work the muscles just under the skin first.)

Another aspect of the natural order of the body is to work the superficial muscles first, and then on to deeper structures. Working in this manner follows the natural logic and order of the body.

 

Large Muscles to Smaller Muscles  (Feel big changes in the body by working the big muscles first.)

The large muscles of the body include the gluteus maximus, the hamstrings and quadriceps, the latissimus dorsi and the trapezius muscles.  Biggest Muscles in the Human Body.

 

Bring balance to your legs.
Notice how the left leg is more aligned than the right leg.

Work Bilaterally (Work both sides of the body.)

Here is a photo after I rolled out the hamstring of one leg. A picture is worth a thousand words. Notice how aligned the left leg as compared to the right. So remember to always work both sides to bring balance to the body.

 

Proximal to Distal (Start at the torso, proximal. Work out towards the hands and feet, distal.)

Why work the torso first? The torso is the body’s framework. Much like a sturdy foundation is required when building a house, the torso supports the arms, legs, and head. If the supportive structure is unbalanced, it will affect everything else. The Yamuna Total Body Workout DVD is a great way to start your body rolling practice.

 

Get the Most Out of your Yamuna Body Rolling Practice

 

Yamuna Zake often says, “A ball is just a ball without the right education.” To get the most out of your body rolling practice, be mindful of these key principles when starting with Yamuna Body Rolling.

If you live in an area with a certified Yamuna Body Rolling practitioner, take a class or private lesson.

Download instructional videos from Yamuna if you prefer a downloadable format, optimized for viewing on large format monitors, mobile tablets, and laptop computers. Affordable Yamuna Body Rolling instruction is available for the hips, knees, back, shoulders and much, much more. Ready to get started?

To order your own set of Yamuna balls, click here….

 

Photo Credits:

Featured photo: Gemma Nash, YBR practitioner, from Blossom Yoga.

“Rectus femoris”  modified by Uwe Gille – Gray430.png. Licensed under Public Domain via Commons – https://commons.wikimedia.org/wiki/File:Rectus_femoris.png#/media/File:Rectus_femoris.png

Author: Mary Falk, PT

 

Categories: Yamuna Body Rolling

Post by Mary Falk PT on March 15, 2018

Restorative Categories

 
Share with your friends

To get the most out of your body rolling practice, be mindful of key principles when starting with Yamuna Body Rolling. 

Sorry, comments are closed for this post.