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▾ What is YBR and where is it from?

Yamuna Body Rolling (YBR) is a completely original fitness and therapy practice that combines healing, wellness and injury prevention in a single simple workout. YBR heals body problems at the same time that it helps you get in shape. YBR will enhance performance in any exercise, sport or fitness program. And it creates a leaner, well-aligned body.

Body Rolling grew out of a therapy system called Yamuna Body Logic a hands-on technique that Yamuna Zake created over 20 years ago. In treating people with Body Logic, she exerted traction on muscle by using one elbow to apply pressure at the point where muscle began and the other hand to pull the muscle in the direction of its natural movement towards insertion. Once elongated, the muscle could take its full length, decompressing bones, joints and nerves and restoring full function.

After practicing for a few years, she invented a self-care system that people could learn to do at home. The result is Body Rolling. Using different size inflatable balls, YBR empowers people to tone, strengthen and align their own bodies and to prevent and fix all sorts of body problems.

▾ What makes YBR different from other stretching methods?

The goal of YBR is to create space by restoring length to the involved muscles. Systematically we move from larger muscle groups to the smaller ones awakening potential and restoring natural order and function in the body.

Here’s the method and how it works: Because muscles release from origin to insertion, we always begin by stimulating bone. From there we roll out into tendons and finally muscle. YBR stretching is weight-bearing and it works the muscle’s entire length. We use the pressure of our own body weight to sink into the ball. This action awakens the muscle reminding it to release and expand. The downward pressure along with the traction action triggers a release in its natural direction from origin to insertion.

YBR uses bone stimulation. We begin at the bony landmark of a muscle’s origin point. With the weight of the body sinking into the ball there is a direct stimulation of bone-building cells. We warm the tendons and then we move into the muscle. We are literally re-educating the muscles back onto bone bringing them back to their full length. The result is individual muscles moving as they should.

▾ What are the benefits of body rolling?

– Increased range of motion

– Increased muscle length, tone and circulation

– Muscles freed from each other, from bone and from connective tissue

– Improves musculoskeletal alignment, better bone quality

– Healthier spine

– Free flow of energy

– Stress reductions as the ball stimulates nerve roots

– Stimulates organs

– Increase metabolism

– Relaxes nervous system

– Freedom from emotional restrictions held in the body

– Expands the lungs and deepens breathing

– Increase body awareness

– Reorganizes body structure

– Ability to prevent, heal injuries through problem solving with your own body

– Learn to know and understand your own anatomy

▾ Laws of Transformation

#1 Where there is space there can be healing.

Restriction, pain and discomfort are caused by lack of space. In general wherever there is pain, contraction, tightness, inflammation, atrophy or nerve pain there will be lack of space. The goal of YBR is to create space by restoring length to the involved muscles. Creating this optimal space throughout the body will restore full range of motion in all the joints.

#2 Honor your body's innate wisdom.

The body has its own natural order and logic. With YBR we work systematically. Starting with bone, then working tendons and finally muscles. The YBR method elongates the muscle fibers toward insertion, re-educating the muscles to expand, release and take their optimal space. We honor the logic starting with the larger muscle groups and then work through the smaller ones.

#3 Look for the root cause.

Through experiential anatomy, the YBR method allows us to find the true culprit of our pain and discomfort. The variety of the balls (size and firmness) allows for working different parts of the body, no matter what the condition. This allows us to soften tissue and get into those hard to reach places where many of the problems originate.

#4 If your not relaxing you are resisting.

Many of us came to the YBR method when we were in pain from an injury. It makes no sense to meet resistance with more resistance. For many of us, using a hard ball or roller in an area that is already inflamed is not possible and only causes more pain and possibly more damage. To heal, the body must relax. With patience and practice, this gentle method will teach your body to surrender and let go. It also soothes the nervous system by training it to respond EASY and to LESS.

#5 Healing is a mindset.

Every action begins with a thought. To receive full benefit from any healing modality you need to BELIEVE that complete healing is possible. Many of us with an injury can feel out of control, isolated and discouraged. YBR puts the healing into your own hands - literally! YBR restores confidence and hope which is the beginning of releasing pain and your old friend misery. It is as much a mental stress release as a physical one. YBR helps us break old movement habits that caused the injury in the first place and get our joints back into alignment minimizing the risk of future injury.

#6 Where attention goes energy flows.

Most of us have become disconnected from our bodies. YBR gives us an opportunity to practice mindfulness while we fix body problems and get in shape. Get on the ball and discover your unique anatomy. Through awareness and intentional movement we can guide our healing life force energy to the body parts that need it the most.

#7 Your issues are in your tissues.

In YBR we are literally working through the layers of muscle fibers, tension and actual life experience, which are freed up one at a time working superficial to deeper levels.

#8 Let your breath be your guide.

In YBR we use the power of breath to lead us back into our bodies. Learn how to control your breath and use it to connect your mind and body. Breathe life back into areas you are working, melting tension and freeing up mobility. Feel your body expand into its full potential.

#9 In order to heal you need to feel.

You can heal yourself. YBR method uses experiential learning. With each session you will begin to learn your own anatomy and “feel” you body. You will learn how to reorganize it so it functions better. This benefit takes this practice to a level beyond fitness.

#10 Commit to the process.

This is not a one-and-done, quick fix solution. Whether you are dealing with an injury or you want to use YBR as a preventative tool the method can only work if you work. With practice and patience, YBR will improve the quality of all that you do and get you moving better than ever. You will feel amazing in your own body and you will be able to live your life to the fullest.

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▾ (YBR) Method Basics

Step 1: Find stability and balance.

This is developed overtime as work your deep stabilizing muscles of the abdomen, back and pelvis.

Step 2: Bear weight, breathe and connect.

Focus your attention and breathe into the ball. Inhale, lighten up and expand. Exhale, relax, release, melt and bear down into the ball. The ball will hold up to 350lbs. So don’t be afraid to release all your body weight into the ball. It is not about force, it is about releasing and surrendering weight.

Step 3: Work a muscle.

Work all muscles from origin toward insertion beginning with stimulation of the bone/tendon junction. To begin, always place the ball at origin on bone and use your breath to connect and feel. Move from bone to tendon and then through the muscle to insertion. You can also cross-fiber once in the muscle and do circular motion at the bony landmarks.

▾ How do I choose a ball?

Gold Ball - Best Overall Ball

• Recommended for all beginners
• Best overall choice for chest, sideline, back, abdomen and armpit
• People over 65 should always begin YBR using the gold ball
• Men should always use Gold to work abdomen and chest
• Anyone with fluid build up in the legs (Silver ball may be very uncomfortable)
• Anyone with an injury or bone disorder

Silver Ball - Great for Legs

• This is our firmest ball use for legs/glutes
• Never use in the sternum, abdomen, or ribs
• Offers more detail for muscle-specific work and deeper tissue release
• You can start with silver if you are strong, flexible and muscular. And your bones are healthy and strong.
• This ball can be used on your legs at any age.

Pearl Ball - Great for smaller spots, soft enough to use in chest and neck

• Feels like the Gold ball only smaller (same firmness and density)
• Because it is smaller it will produce more intense sensation
• Women can use this for chest and front of neck
• Smaller people may choose this instead of Gold (easier to manage)
• Great overall ball for travel when you only have room for one

Black Balls - Use for detail and focused work

• Smallest balls, must be purchased as a set
• Used for detail and focused work
• Can be used instead of Gold if you have trouble balancing on bigger ball
• Great for travel, in the office environment, working on trouble spots when seated or laying in bed

▾ Quick ball descriptions

Gold Ball: This is the perfect all-around ball. Great for the spine and abdominal work. You can do the entire body with this one ball. Start with the Gold you will fall in love!

Pearl: This is the companion ball to Gold. Same feel, but slightly smaller to get into the nooks and crannies of the body. Behind the knees, shoulder blades, and hips. This is a great ball to begin to detail the body and work deeper.

Silver: Excellent for the legs and for the experienced baller who wants a little edge! I love this ball for centerline work and for the spine, legs, and hips (not recommended for the chest or rib area)

Black balls: These balls are the ultimate for working into the joints. Detail work and deeper sensation work when you are ready. You can use these in bed on those achy spots when traveling in the car or airplane. Full-body routines using the black balls are available.

Wakers: Foot Gear to keep your feet (legs and body) happy and healthy. They literally wake up your feet (and hands) activating reflexology points, stretching and activating muscles, ligaments, and bones of the feet and hands. Specific routines are available to help correct and prevent foot problems due to misaligned walking patterns and years in shoes.

▾ Ball specifics, contraindications, dos and don’ts

Inflating, storage, care/handling, cleaning, traveling

The balls will arrive deflated (except the set of black) you will need a hand pump (bicycle pump.) All balls should be inflated till they are firm to the touch with slight give to them. You don’t want them hard a basketball, but you will be sitting on them and weight bearing so they should be firm enough so you feel supported. But not so hard that you can’t sink your body weight into the ball and feel a slight give. See my video on “inflating your yamuna balls and care and handling”

Post Surgery

Need to be 12 weeks post surgery in the area you are working. Since most of us don’t know the condition of our bones start with Gold Ball, go easy at first using breath and body sensations as guide. Always listen to your own body and when in doubt consult your physician before beginning any exercise routine. You can guide your doctor to this site to learn more.

▾ Selecting balls for specific conditions

For all these conditions, use the gold ball.

• Pregnancy
• Injury
• Extreme rigidity
• Osteoporosis osteo and rheumatoid arthritis; lumbar and thoracic disk herniation; fibromyalgia, autoimmune illness; spinal surgery with inserted rods; hip replacements; spinal rigidity.

▾ What should I wear?

Wear tight fitting athletic clothing. You do not want to wear baggy clothing as this will get stuck while rolling on the balls.

▾ Before and after class

Avoid heavy meals within 2 hours of any exercise class. A YBR session increases circulation and can cause a mild detoxifying sensation such as slight nausea, headache or flatulence. Drinking water will flush toxins from the system.

Also this is a new form of a workout and as with any new workout you can expect to feel it the next day. You may feel sore and/or stiff. Movement the next day (yoga, walking, stretching) will help to move the toxins and release the soreness.