Yamuna Body Rolling Techniques

Yamuna Body Rolling combines the best aspects of massage, yoga and Pilates. Body Rolling incorporates a specially designed series of soft flexible balls used as destressors or "exercise cushions" for various body parts. Bodyworker and herbalist Yamuna Zake developed Yamuna Body Rolling. After suffering a hip injury after the birth of her daughter, she experimented with different treatments to heal herself and created the preventative fitness system that carries her name.

  1. Yamuna Face Ball Method

    • The Yamuna face ball technique is designed to rejuvenate overworked facial muscles. It uses two specially designed face balls -- a pliable ball to hold in your hand and a large one to place under your neck. Gently press the small ball against your eyebrows, undereye area and cheekbones. The pressure of the ball rolling over these areas can relieve stress, migraine headaches and eyestrain. The balls are placed in a position that stimulates the bone, which in turn stimulates the muscles. This increases vitality and refreshes the facial features.

    Hamstring Release

    • Perfect for treating tight hamstring muscles suffered by runners and other athletes, the hamstring release incorporates the largest Yamuna ball, the Gold Ball. It's used for side-lying exercise, spine treatment and rehabilitating post-operative patients. You sit on the ball, sinking your right side into it. You keep your hands or fingers on the floor to maintain balance. Your right leg extends in front of the ball, while the left leg bends for support. You roll your body back and forth on the ball so it rolls in front of and behind the right sitbone in a gentle motion. Then shift your body weight from side to side and in a circular motion to release tension in the thighs and hamstrings. This technique helps heal minor muscle tears by focusing on the bone first, then working tendons and muscles.

    Foot Wakers

    • Yamuna Body Rolling emphasizes foot health and alignment. In the "Telegraph UK" article "How to Stand on Your Own Feet" by Melissa Whitworth in June 2005, Yamuna creator Zake says, "We go to the gym and work out the rest of our bodies; why are we ignoring our feet?" Yamuna preventative foot care uses foot wakers -- soft plastic half-spheres with a nubby surface as a "wake-up" method for feet. The wakers stimulate blood flow in the feet, improve gait and muscle tone. The half-spheres can be used while relaxing or as part of an exercise routine while standing, walking or sitting in a chair. The wakers are best used under bare feet for maximum results.