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Photo representing Yamuna® Body Rolling: Leg Alignment for Healthy Knees

Healthy Knees with Yamuna Body Rolling

Learning Yamuna Body Rolling routines can improve alignment and relieve pain in the knee joint.

Taking Care of the Knee Joint

Healthy Knees
Blausen.com staff. “Blausen gallery 2014”. CC BY 3.0 via Wikimedia Commons

The knee joint is vulnerable to injury because of its design, location, and bio-mechanics. When this joint is injured, quality of life can take a downturn.

In order to maintain healthy knees and prevent injuries, it is extremely important to preserve good leg alignment. Yamuna® Body Rolling; is a fitness technique that sets itself apart from most exercise programs by stressing the importance of bone alignment and bone stimulation.

Quick Anatomy Lesson

The knee is called a hinge joint and is integral for mobility. The bones that comprise the knee are the femur, tibia, and patella (knee cap). The fibula resides next to the tibia. The knee is supported by a complex system of ligaments, cartilage, tendons, and muscles.

 How Common Knee Problems Develop

There are many reasons why once healthy knees start to develop problems. Some are obvious. Remember that recent fall or accident? Everyone is loving their cross-fit practice or high impact sports, but they can take a toll. Being overweight adds additional stress and impact to the knees.

Additionally, there are other contributing factors that can be more subtle. For example, a long forgotten childhood injury, a lifetime of postural habits, or even from a difficult birth could have set the stage for a future knee problem.

As a response, we learn compensation strategies as a way to live with gravity. To deal with an old injury, certain muscles become tightened and other areas become lax.  Over a lifetime, these compensatory standing and walking patterns can contribute to excessive wear and tear in the joints.

Examples of Leg Alignment Issues

fallen arches
The alignment of the heel affects the body all the way up to the head.
  • Fallen arches of the feet.
  • Knocked knees, or genu valgum.
  • Bowed Legs, or genu varus.
  • Toe-out gait.
  • A shift in the pelvis can result in a functional leg length discrepancy.
  • Tight IT Bands creates a wide stance.
  • Hyperextending knees.

Leg alignment issues can result in a progressive deterioration to the joint surface, causing osteoarthritis and a whole host of other knee problems. The first sign of a problem is usually pain in the knee joint. If we allow pain to be our teacher, it can be the motivation to start the process of healing.  Awareness of alignment issues in our legs, from the feet to the hips, is the first step towards developing healthy knees. But where do we go from there?

Healthy Knees with Yamuna Body Rolling

The old adage, “An ounce of prevention is worth a pound of cure,” speaks loudly when it comes to keeping the knee joint healthy.  Healthy knees are meant to function as support for standing and walking and as a shock absorber for strenuous activities such as running and jumping.

Yamuna Body Rolling is a self-care technique that helps to bring alignment to the joints within the body. Using specialized balls, body weight, and gravity, these routines allow for bone stimulation, muscular release, and neuromuscular re-education.

Because the knee is situated in the middle of the leg, one needs to focus above and below this joint. Learning Yamuna Body Rolling routines that address the hip, all sides of the thigh and the lower leg is important for leg alignment and healthy knees. Especially for the knee, one must be careful and never push this particular joint but allow for a gentle unwinding.

To get you started, here is a routine that helps to bring balance to the legs by working the inside and outside of the thigh. The pressure of the Yamuna Gold Ball against the adductors on the inside and the Yamuna Black Ball on the outside of the thigh creates a natural alignment of the legs. You can sense the quads facing directly forwards and the hamstrings in the back.


Modifications to Accommodate your Comfort Level

leg alignment for healthy knees
Using a Yamuna Pearl and Black Balls to bring alignment to the legs in a gentle manner.


One of the benefits of Yamuna Body Rolling is that it can be adapted for different ability levels. While the video above would work wonderfully for a youthful and active person without many pain issues, you might need something more gentle on the tissues.

Notice the modification in the video. In addition, the routine below can be done on a soft mattress to make it more comfortable.  Bending the knees and hips makes it easier to maintain the position.  Using the smaller Yamuna pearl ball or deflating the Gold ball helps too.

Addressing the Feet

Yamuna Foot Fitness
Yamuna Foot Fitness

Lastly, a key factor for developing healthy knees is building flexibility, alignment and strength into the feet with Yamuna Foot Wakers. Speaking from experience, the primary foundation is lacking if the arches of the feet have collapsed.

The Foot Wakers are inflated domes with rounded nobs that gently stimulate and massage the feet. They bring flexibility, strength, and awareness to this important connection with the ground.  The Foot Wakers can be acquired from a certified Yamuna Foot Fitness practitioner or as part of the Yamuna  Foot Fitness Kit which comes with an instructional DVD.

Learning how to use your feet functionally brings lift and support to the entire body. The knees do not endure as much compressive force when the feet are functioning well.

Get on the Ball

Get started with Yamuna Body Rolling by finding a certified practitioner in your area and take a class. Another option is to purchase a DVD or book. The important thing is to get educated on how to use the Yamuna balls to sustain your body in each decade of life. Want to get started? To order Yamuna Balls, click here….


As with all new fitness programs, consult with your healthcare practitioner before starting a Yamuna Body Rolling regime, especially if you have a pre-existing condition that may limit your ability to tolerate this activity.

Categories: Body Sustainability, Exercise, Knees, Yamuna Body Rolling, Yamuna balls
Post by Mary Falk PT on October 6, 2015

Yamuna® Body Rolling: Leg Alignment for Healthy Knees

Learning Yamuna Body Rolling routines can improve alignment and relieve pain in the knee joint.

healthy knees with Yamuna body rolling

Taking Care of the Knee Joint

Healthy Knees
Blausen.com staff. “Blausen gallery 2014”. CC BY 3.0 via Wikimedia Commons

The knee joint is vulnerable to injury because of its design, location, and bio-mechanics. When this joint is injured, quality of life can take a downturn.

In order to maintain healthy knees and prevent injuries, it is extremely important to preserve good leg alignment. Yamuna® Body Rolling; is a fitness technique that sets itself apart from most exercise programs by stressing the importance of bone alignment and bone stimulation.

Quick Anatomy Lesson

The knee is called a hinge joint and is integral for mobility. The bones that comprise the knee are the femur, tibia, and patella (knee cap). The fibula resides next to the tibia. The knee is supported by a complex system of ligaments, cartilage, tendons, and muscles.

 How Common Knee Problems Develop

There are many reasons why once healthy knees start to develop problems. Some are obvious. Remember that recent fall or accident? Everyone is loving their cross-fit practice or high impact sports, but they can take a toll. Being overweight adds additional stress and impact to the knees.

Additionally, there are other contributing factors that can be more subtle. For example, a long forgotten childhood injury, a lifetime of postural habits, or even from a difficult birth could have set the stage for a future knee problem.

As a response, we learn compensation strategies as a way to live with gravity. To deal with an old injury, certain muscles become tightened and other areas become lax.  Over a lifetime, these compensatory standing and walking patterns can contribute to excessive wear and tear in the joints.

Examples of Leg Alignment Issues

fallen arches
The alignment of the heel affects the body all the way up to the head.
  • Fallen arches of the feet.
  • Knocked knees, or genu valgum.
  • Bowed Legs, or genu varus.
  • Toe-out gait.
  • A shift in the pelvis can result in a functional leg length discrepancy.
  • Tight IT Bands creates a wide stance.
  • Hyperextending knees.

Leg alignment issues can result in a progressive deterioration to the joint surface, causing osteoarthritis and a whole host of other knee problems. The first sign of a problem is usually pain in the knee joint. If we allow pain to be our teacher, it can be the motivation to start the process of healing.  Awareness of alignment issues in our legs, from the feet to the hips, is the first step towards developing healthy knees. But where do we go from there?

Healthy Knees with Yamuna Body Rolling

The old adage, “An ounce of prevention is worth a pound of cure,” speaks loudly when it comes to keeping the knee joint healthy.  Healthy knees are meant to function as support for standing and walking and as a shock absorber for strenuous activities such as running and jumping.

Yamuna Body Rolling is a self-care technique that helps to bring alignment to the joints within the body. Using specialized balls, body weight, and gravity, these routines allow for bone stimulation, muscular release, and neuromuscular re-education.

Because the knee is situated in the middle of the leg, one needs to focus above and below this joint. Learning Yamuna Body Rolling routines that address the hip, all sides of the thigh and the lower leg is important for leg alignment and healthy knees. Especially for the knee, one must be careful and never push this particular joint but allow for a gentle unwinding.

To get you started, here is a routine that helps to bring balance to the legs by working the inside and outside of the thigh. The pressure of the Yamuna Gold Ball against the adductors on the inside and the Yamuna Black Ball on the outside of the thigh creates a natural alignment of the legs. You can sense the quads facing directly forwards and the hamstrings in the back.


Modifications to Accommodate your Comfort Level

leg alignment for healthy knees
Using a Yamuna Pearl and Black Balls to bring alignment to the legs in a gentle manner.


One of the benefits of Yamuna Body Rolling is that it can be adapted for different ability levels. While the video above would work wonderfully for a youthful and active person without many pain issues, you might need something more gentle on the tissues.

Notice the modification in the video. In addition, the routine below can be done on a soft mattress to make it more comfortable.  Bending the knees and hips makes it easier to maintain the position.  Using the smaller Yamuna pearl ball or deflating the Gold ball helps too.

Addressing the Feet

Yamuna Foot Fitness
Yamuna Foot Fitness

Lastly, a key factor for developing healthy knees is building flexibility, alignment and strength into the feet with Yamuna Foot Wakers. Speaking from experience, the primary foundation is lacking if the arches of the feet have collapsed.

The Foot Wakers are inflated domes with rounded nobs that gently stimulate and massage the feet. They bring flexibility, strength, and awareness to this important connection with the ground.  The Foot Wakers can be acquired from a certified Yamuna Foot Fitness practitioner or as part of the Yamuna  Foot Fitness Kit which comes with an instructional DVD.

Learning how to use your feet functionally brings lift and support to the entire body. The knees do not endure as much compressive force when the feet are functioning well.

Get on the Ball

Get started with Yamuna Body Rolling by finding a certified practitioner in your area and take a class. Another option is to purchase a DVD or book. The important thing is to get educated on how to use the Yamuna balls to sustain your body in each decade of life. Want to get started? To order Yamuna Balls, click here….


As with all new fitness programs, consult with your healthcare practitioner before starting a Yamuna Body Rolling regime, especially if you have a pre-existing condition that may limit your ability to tolerate this activity.

Categories: Body Sustainability, Exercise, Knees, Yamuna Body Rolling, Yamuna balls

Post by Mary Falk PT on October 6, 2015

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The old adage, "An ounce of prevention is worth a pound of cure," speaks loudly when it comes to keeping the knee joint healthy.

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