Restoration Physical Therapy

A Review of Yamuna Total Body Workout DVD:

Yamuna Body Rolling is a unique program of self-conditioning that uses specialized balls. It helps the body in each decade of life with posture, flexibility, alignment, and strength.

How to Get Started with Yamuna® Body Rolling

Yamuna Total Body Workout DVD

How do I start learning Yamuna Body Rolling?

My first suggestion would be to find a certified instructor and take a group or private class. However, if that is not possible, the Yamuna Total Body Workout DVD is a great place to begin.

The Yamuna Total Body Workout DVD includes routines for the torso, engaging the pelvis, spine, ribcage, skull and the muscles attached to these bones. It was produced in 2004 and has a running time of 57 minutes.

Why work the Torso of the Body First

The emphasis of work on this DVD is on the torso, 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.

Very often, painful conditions legs arise due to asymmetry of the pelvis. Likewise pain in the arms can often be helped by bringing alignment to the ribcage. Yamuna Body Rolling helps to bring balance to the foundations of the body. This promotes an upright posture and can also help with back and neck pain.


Inflating and Deflating the Yamuna Balls

Yamana Gold Ball

To begin with, this video includes an explanation of how to inflate/deflate the balls. The gold ball is suggested for beginners and is a good option to use with this DVD.

Since Yamuna balls come deflated, it is wise to purchase a Yamuna pump. It is a good investment because taking air out of the ball is occasionally needed when working in sensitive areas. When traveling, the balls can be deflated and easily packed in a suitcase.

In addition to the Yamuna Gold ball, the pearl ball would be great to use with the chest work in this DVD.

Yamuna Body Rolling Routines

Sitting on a Yamuna Ball

The Yamuna Body Rolling instruction begins with how to sit on the ball. Finding your sit bones, also known as your ischial tuberosities, is not as easy as it looks. Yamuna takes the time to caution the student to find their tailbone and never weight bear directly onto the coccyx.

This activity builds core strength and body awareness of proper sitting. How often do you actually observe people sitting on their sit-bones? Look around. The majority of people have made a habit of slouching which contributes to back and neck pain  and poor posture.

The Hamstrings

Next, the hamstring muscle group is addressed. The hamstrings are located in the back of the thigh and attach to the pelvis. Yamuna includes verbal cues and time to breathe deeply.  It is amazing to compare one leg to the other while sitting after rolling one side.

The Spine

This is quickly followed by a favorite routine of most people: rolling up each side of the spine from the sacrum to the skull. Yamuna

Equally important, the video includes breathing instruction and also how to build abdominal strength during this important routine.

A deep relaxation response ensues with this rolling routine. Taking impact out of the spine and creating space between each vertebra is like getting a massage and chiropractic session all at once. It helps to bring length and strength to the torso.

The Pelvis and Abdomen

In order to bringing length to the front of the body, the video addresses the pelvis and abdomen. As a result of spending a lot of time sitting, the hips and lower abdomen can get very tight.  This routine helps promote an upright posture.

Working this area can be uncomfortable so Yamuna explains ways to avoid discomfort. Working the front of the body is one of the things I love about Yamuna Body Rolling. Our society spends so much time in a flexed position and this routine brings a lift to the torso.

A Note of Caution

There are a few notes of caution I would like to interject.

  • Avoid going up the center of the abdomen, if you have a history of diastasis recti.
  • If you have an abdominal or inguinal flap or mesh, do not weight bear on those areas with the ball.
  • If you have had any surgery, Yamuna recommends waiting 12 weeks post-surgery to give the incision time to heal well.

The Chest

Lastly, the chest routine is taught. Yamuna pays special attention to precautions for this area, namely staying off the xiphoid process. This routine addresses the sternum and collar bones, all the way to the front of the shoulder joint. Do you want help with rounded shoulders? This Yamuna Body Rolling routine gives a lift to the pectoralis muscle and an opening to the front of the shoulders.

Conclusion

To sum it all up, Yamuna often says, “A ball is just a ball without the proper education.”  With this in mind, the Total Body DVD is a great place to start as you learn some of the key concepts of body rolling and address the foundations of your body.

Despite the fact that it is an older DVD (2004), the information in the DVD will serve you well when beginning a body rolling practice. Additionally, there are a variety of other DVD’s that go into detail on specific areas of the body.

Integrating Yamuna Body Rolling routines into your fitness program will reap great rewards as you greet each new decade of life with physical vitality. 



The Theory and Technique of Yamuna Body Rollingby Satoshi Suzuki, ATC, CSCS

Categories: Back Pain, Healthy Living, Yamuna Body Rolling, Yamuna balls
Post by Mary Falk PT on December 15, 2014

Yamuna Total Body Workout DVD: A Review

Yamuna Body Rolling is a unique program of self-conditioning that uses specialized balls. It helps the body in each decade of life with posture, flexibility, alignment, and strength.

How to Get Started with Yamuna® Body Rolling

Yamuna Total Body Workout DVD

How do I start learning Yamuna Body Rolling?

My first suggestion would be to find a certified instructor and take a group or private class. However, if that is not possible, the Yamuna Total Body Workout DVD is a great place to begin.

The Yamuna Total Body Workout DVD includes routines for the torso, engaging the pelvis, spine, ribcage, skull and the muscles attached to these bones. It was produced in 2004 and has a running time of 57 minutes.

Why work the Torso of the Body First

The emphasis of work on this DVD is on the torso, 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.

Very often, painful conditions legs arise due to asymmetry of the pelvis. Likewise pain in the arms can often be helped by bringing alignment to the ribcage. Yamuna Body Rolling helps to bring balance to the foundations of the body. This promotes an upright posture and can also help with back and neck pain.


Inflating and Deflating the Yamuna Balls

Yamana Gold Ball

To begin with, this video includes an explanation of how to inflate/deflate the balls. The gold ball is suggested for beginners and is a good option to use with this DVD.

Since Yamuna balls come deflated, it is wise to purchase a Yamuna pump. It is a good investment because taking air out of the ball is occasionally needed when working in sensitive areas. When traveling, the balls can be deflated and easily packed in a suitcase.

In addition to the Yamuna Gold ball, the pearl ball would be great to use with the chest work in this DVD.

Yamuna Body Rolling Routines

Sitting on a Yamuna Ball

The Yamuna Body Rolling instruction begins with how to sit on the ball. Finding your sit bones, also known as your ischial tuberosities, is not as easy as it looks. Yamuna takes the time to caution the student to find their tailbone and never weight bear directly onto the coccyx.

This activity builds core strength and body awareness of proper sitting. How often do you actually observe people sitting on their sit-bones? Look around. The majority of people have made a habit of slouching which contributes to back and neck pain  and poor posture.

The Hamstrings

Next, the hamstring muscle group is addressed. The hamstrings are located in the back of the thigh and attach to the pelvis. Yamuna includes verbal cues and time to breathe deeply.  It is amazing to compare one leg to the other while sitting after rolling one side.

The Spine

This is quickly followed by a favorite routine of most people: rolling up each side of the spine from the sacrum to the skull. Yamuna

Equally important, the video includes breathing instruction and also how to build abdominal strength during this important routine.

A deep relaxation response ensues with this rolling routine. Taking impact out of the spine and creating space between each vertebra is like getting a massage and chiropractic session all at once. It helps to bring length and strength to the torso.

The Pelvis and Abdomen

In order to bringing length to the front of the body, the video addresses the pelvis and abdomen. As a result of spending a lot of time sitting, the hips and lower abdomen can get very tight.  This routine helps promote an upright posture.

Working this area can be uncomfortable so Yamuna explains ways to avoid discomfort. Working the front of the body is one of the things I love about Yamuna Body Rolling. Our society spends so much time in a flexed position and this routine brings a lift to the torso.

A Note of Caution

There are a few notes of caution I would like to interject.

  • Avoid going up the center of the abdomen, if you have a history of diastasis recti.
  • If you have an abdominal or inguinal flap or mesh, do not weight bear on those areas with the ball.
  • If you have had any surgery, Yamuna recommends waiting 12 weeks post-surgery to give the incision time to heal well.

The Chest

Lastly, the chest routine is taught. Yamuna pays special attention to precautions for this area, namely staying off the xiphoid process. This routine addresses the sternum and collar bones, all the way to the front of the shoulder joint. Do you want help with rounded shoulders? This Yamuna Body Rolling routine gives a lift to the pectoralis muscle and an opening to the front of the shoulders.

Conclusion

To sum it all up, Yamuna often says, “A ball is just a ball without the proper education.”  With this in mind, the Total Body DVD is a great place to start as you learn some of the key concepts of body rolling and address the foundations of your body.

Despite the fact that it is an older DVD (2004), the information in the DVD will serve you well when beginning a body rolling practice. Additionally, there are a variety of other DVD’s that go into detail on specific areas of the body.

Integrating Yamuna Body Rolling routines into your fitness program will reap great rewards as you greet each new decade of life with physical vitality. 



The Theory and Technique of Yamuna Body Rollingby Satoshi Suzuki, ATC, CSCS

Categories: Back Pain, Healthy Living, Yamuna Body Rolling, Yamuna balls

Post by Mary Falk PT on December 15, 2014

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Remember, a ball is just a ball without the proper education. Yamuna’s Total Body DVD is a great place to start as you learn some of the key concepts of body rolling and address the foundations of your body.

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