Ahhh springtime… flowers blooming, warmer weather (for some) and longer days abound. The downside of springtime is the pollen from those fabulous blooms can cause annoying seasonal allergies. If that irritation from stuffy sinuses has you one with a box of tissues, then I have a Yamua Body Rolling (YBR) remedy for you to try. A natural sinus relief breathing technique.
In today’s video, I show you how to use the YBR Face ball, combined with alternate nostril breathing, to open up the sinus cavity and help you breath easier. Alternate nostril breathing, a yogic technique known in Sanskrit as Nadi Shodhana pranayama, has been a staple of Ayurvedic medicine for centuries.
Nadi Shodhan helps to clear your airways of any blockages (physical or energetic) and purify the breath.
This simple technique offers so many health benefits that it’s a great practice to incorporate anytime you can. Just a few minutes of alternate nostril breathing harmonizes the two hemispheres of the brain, resulting in a balanced physical, mental and emotional well-being.
So … nadi shodhana is good for our hearts; good for our lungs; and good for our heads.
With the added use of the YBR Face Ball, you’ll feel the facial bones spreading, muscles relaxing and the lymph draining, making this feel good technique even more powerful.
Looking for more YBR Face Ball and other routines to keep you on the ball?
Thank you for watching!
Hope to see you on the ball.
February’s Valentine for Your Eyes? How about some Eye Strain Relief with YBR?
The eyes are like every other part of the body. They need TLC in order to function and stay in shape. This simple eye strain relief technique using the Yamuna Body Rolling (YBR) Face Ball can really help.
Try this video with your Yamuna Face Balls to relieve eye strain and improve eye health. It will also smooth out wrinkles! February’s valentine for your eyes!
Are you focusing enough on the health of your eyes? The American Optometric Association is so concerned about the wellbeing of our eyes during today’s “digital age,” it has set aside March as “Save Your Vision Month.”
So let’s get a YBR jump on it.
After a long day at a computer, do you ever experience any of the following problems?
If you have, it’s likely the result of eye strain, which happens when your eyes get tired from intense use. Fortunately, it can be remedied with a helpful trick called the 20-20-20 Rule:
The American Optometric Association estimates that we spend an average of 10 hours per day looking at a screen of some sort. This prolonged use of digital devices – computers, tablets, e-readers, cell phones, televisions – can damage vision and cause Computer Vision Syndrome (CVS), also known as digital eye strain. The symptoms include headaches, blurred vision, dry eyes, tearing, irritation in the eyes, burning, dryness, and neck and shoulder pain.
Wearing computer glasses, taking a break, magnifying text, blinking frequently, and making sure the screen is 20 to 28 inches away are all also ways to prevent uncomfortable symptoms.
And there is so much more to know. Try these simple lifestyle changes…
We all know the benefits of a healthy diet, but certain foods and nutrients are really great for eye health. Antioxidants in coffee, leafy greens, berries, and cold-water fish such as salmon are beneficial to eye health. Omega-3 fatty acids in salmon help prevent dry eyes and keep the retina healthy. One trustworthy fish oil, Omega 3 Innovations, really helped relieve me when I had dry eye syndrome.
Wear polarized UV sunglasses when in direct sunlight. The sun has damaging UV rays that can cause sunburn of the cornea (photokeratitis), produce a growth to develop on the eye (pingueculae), and even cause permanent retinal damage. Look for sunglasses that protect you from 99 – 100% of both UVA and UVB light. Here is one of the blue light blocking glasses available from Amazon.com.
It’s very important to wear protective lenses or goggles that have UV protection if you work in a hazardous environment, like a construction zone or workshop, to protect from harmful dust particles. Also shield your eyes if you participate in extreme sports or sports with balls (not body rolling balls, of course – ha ha ha!).
There are brands that are organic, accessible, affordable and perform. Here are just three examples:
Wash your makeup off every night. This is an important habit to embrace. Remove that old mascara, eye shadow, or eyeliner. This not only promotes eye health, but it’s good for your skin.
Bacterial infections can occur if makeup is not removed and builds up. And use non-toxic makeup remover to avoid toxic heavy metals and allergic reactions. Most oils work great for removing eye makeup from your eyelids.
You can choose from almond oil, jojoba oil, coconut oil, olive oil, and grapeseed oil. Or wipe off eye makeup with a cucumber slice; or try wiping gently with cotton swab soaked in milk. Even try mixing one-part witch hazel with one-part water and jojoba oil for a super-gentle, all-natural makeup remover.
When you thoroughly cleanse your face in the evening, the next morning you’ll only need to rinse with water or a warm wash cloth. By not over-washing you’ll also protect your face’s Microbiome!
And what is the Microbiome? Microbes (composed of bacteria, bacteriophage, fungi, protozoa and viruses) that live inside and on the human body. We’re dependent on these bacteria to keep us healthy by protecting us against disease-causing bacteria.
And YBR is all about keeping us healthy, inside and out.
For more exercises for the face and body check out YBR ANYTIME to subscribe. There’s even a 7 day free trail!
Or subscribe to our YouTube Channel.
Now that I’m finished writing this blog I’m going to take 20 to soothe my eyes with the face ball!
Hope to see you on the ball!
With so many choices in retreats these days what makes a YBR Retreat stand out from the rest? For starters, YBR Retreats are a multi-day, immersive experience all about regenerating your body and mind. This has always been the distinctive trademark of Yamuna® Body Rolling.
With a YBR Retreat, though, you get that extra boost. You’ll add to your toolkit even more YBR non-impact techniques to self-heal, feel lighter and free your body.
On YBR Retreats we start off the day greeting the morning with Meditation. Next we move into a powerful Breath Session aided by our buddy, the YBR balls, priming our bodies for deeper rolling.
Then we take time out for a tasty, nourishing breakfast. Afterwards, we use the foot wakers and savers to stretch and strengthen the feet and set a firm foundation. Following a pause for a fresh juice break, we get back on the balls and flow into a whole body regenerative rolling session.
Now the rest of the day is yours to enjoy! Of course we have suggestions:
LOCATION, LOCATION, LOCATION
Our small made-to-order resorts, off the beaten path, are yet another feature that make YBR Retreats stand apart from the others. They are the perfect recipe to unplug and just be. I search for unexpected locations that are elegant, genuine, yet sustainably-minded.
People who join me on these retreats never want to leave the property. Captivating settings. Mouth-watering, local, clean food —organic or pesticide free. Healing places that feed you in every way and transport you to a state of calm and bliss. No big commercial properties on YBR Retreats – I find those special, bona fide places.
SPOTLIGHT on some of our “forever home” retreat locations:
March 29 – April 3, 2019.
This place reminds me of Jamaica back in the ‘80s when it was unspoiled and non-touristy. Jakes’ Treasure Beach is situated in a small coastal fishing village. The fish doesn’t get any fresher. Jakes works with local fisherman, local farmers and local chefs in every way possible. They relish the connection between food and life. They enjoy organic, locally grown fruits ,vegetables and grains from this breadbasket area of Jamaica. Jakes actually has a sustainability manifesto that you can read for yourself here.
Jakes truly supports their local entrepreneurs by creating jobs for their community. They generously donate to marine conservation, youth sports programs and education charities in their beloved St. Elizabeth Parrish. Jakes’ pledge is “what you see, taste and feel will be out of the ordinary!”
Coming fall 2019
Finca Luna Nueva is both recreational paradise and living classroom. They offer a delicious farm to table experience of regenerative agriculture, along with miles of hiking trails through rainforests, farmland and herbal gardens.
Regenerative agriculture is the practice of producing wholesome foods while at the same time regenerating the soil and reversing climate change.
Finca Luna Nueva offers lectures about regenerative agriculture to enrich their guests’ experience. The owner, Tom Newmark, often holds talks about his foundation, Carbon Underground. You can read more about real solutions to climate change here at The Carbon Underground.
Finca Luna Nueva has a sacred bond with the land and champions the regeneration of our most precious natural resources. Their spacious Pavilion is perfect for body rolling and is surrounded by tropical flowers and exotic trees. You are bathed in the sounds and energy of the jungle, a perfect backdrop for YBR.
After leading my first retreat here, I realized that this combo of regenerative practices for the body and for the earth was life-changing for all of us. There are few places like this any longer, where we can be immersed in virgin rainforest and heal.
Fellow YBR Master Trainer Manuela Scilironi resurrected a family shelter near the border of the
Italian and Swiss Alps and transformed it into a regenerative lodge. It’s “glamping” for grown ups!
This is a beautiful, simple place to commune with fresh oxygen-rich mountain air, pure, clean streams and breathtaking vistas in nature.
The Lodge creates its own electricity through hydro-electricity. Mealtime is Italian style in the
communal kitchen with a Local Chef sourcing healthy organic, nutritious, scrumptious meals with an Italian flare . Cooking lessons are also available upon request.
The top floor of the Lodge has a beautiful body rolling studio. After our rolling sessions you may want to explore the area. Choose to spend the afternoons hiking to the stream; or perhaps a little siesta in Mother Nature’s Lap. Evenings offer you a chance to enjoy a glass of Italian wine while lounging by the bonfire, gazing up at a sky blanketed by stars.
Need your space? Join me at my custom-made home studio. Plan your visit and let me help you design your very own urban retreat, for as few as two people, or up to 10.
The Studio is on a one acre tropical oasis. The house is an original 1926 Mediterranean home, a throw back from the John Ringling era. Book the adorable retro Casita on site that has all the amenities to make you feel relaxed and at home.
Additionally, for a true urban experience, you could choose to book a downtown stay at the brand new hotel, The Modern, designed in the style of the iconic Sarasota School of Architecture.
Create your own getaway with YBR rolling sessions, signature Body Logic Bodywork, Acupuncture, and facials. Enjoy tailor- made meals to satisfy your personal wishes, from cleansing to healthy indulgence. Explore Sarasota, our fun little city, that offers theatre, art galleries, museums, botanical gardens, warm mineral springs, and epic white sand beaches.
Contact me to draw up plans for your perfect YBR Urban Retreat.
A YBR Retreat is a total game changer. It transforms both your body and mind. It’s a tune-up for your most precious resource — YOU!
And the best part: it is proactive, interactive, preventative and healing.
You can count on this.
Did I peak your interest? Then check out all the details here.
I assure you that I search the globe for fun, cool, and one of a kind healing adventures just for you.
Hope to see you on the ball soon.
It’s surreal to wake up groggy from a routine colonoscopy to a voice whispering “well, my dear, you have colon cancer.”
Still disoriented from the propofol, it felt like time was standing still and I was observing something happening to someone else. Then I suddenly realized “oh shit she’s talking to me!”
What transpired next is an indescribable wave of emotions, sobering that anesthesia loopy high. This abrupt news set off a feeling very different from grief or fear or anger. Instead, a feeling of powerless radiated through me that I’d never before experienced.
For once I was speechless. Yet even in my foggy state, I heard that inner voice saying, hold on. “You’ve got this.”
Surrendering to a floodgate of tears, I changed into my clothes and held my partners hand as he escorted me to the car.
I’ve been a very health conscience person my whole life. No amount of logical reasoning helped me to understand or deduce how “I” got cancer!”
I have decided to share my story with you, because mine has a positive outcome. My cancer was early (stage 1). I made it my mission to nourish my body, calm my mind and prepare myself for the new normal of my body, a body I had known for over 50 years, now suddenly with its surgically-altered intestines.
Yamuna Body Rolling (YBR) played a huge part in my preparation for surgery and my colon cancer recovery. I rolled daily in my abdomen, ribs and spine to create as much space and opening for the surgery. Recovery from surgery was brutal, but as soon as I was healed internally, I started to roll my abdomen again.
The large diffuse gold ball was my go-to companion…like Wilson in the movie castaway!
Using YBR gave me a tool and focus for healing. As I progressed with my healing, I could tolerate rolling deeper, and I realized I was returning to my old pre-surgical self. I truly feel that YBR was a crucial part of my healing process.
A huge landmark for me was teaching a 3 day YBR Phase 1 Certification training only 8 weeks post-op! I rolled with black balls detailing the abdominal muscles with our AnatomyU App. It felt liberating to break up scar tissue and turn on those muscles again!
Our wondrous abdomen is full of vital organs that are sacs of facial energy superhighways. Even with scar tissue and 18 inches less of large intestine, rolling ignited the AGNI, or FIRE, of my energy center of the body.
Abdominal routines have always been my favorite area to roll! They are great for digestion, prolapse and toning. If your low back hurts or your posture is slumping, roll your belly! It brings relief to the lumbar spine and helps lift your posture, so you stand up effortlessly!
Enjoy this quick abdominal video to ignite your AGNI and tone your core energy! Adding breath of fire makes it even more powerful!
Hope to see you on the Ball!
Sitting is the New Smoking
Studies have shown that sitting long periods of the day (as most of us do) has disastrous long term effects on our overall health. This is especially true for our hips, spine, digestion and overall energy.
When we sit all day, the muscles of our low-back are under constant compression (by the weight of your upper body). Hello slouching!
This means that for long periods of time, the discs and muscles of your low-back are being compressed while in this unnatural, static position of sitting in a chair. I don’t mean to be dramatic but sitting too long Is Killing You!
In most traditional cultures around the world, lower back pain is almost non-existent, Probably because they perform a lot of physical labor and they rarely sit all day long.
When we squat, our lumbar spine stretches the muscles in our low-back. It relieves compression and your weight is re-distributed between the muscles of the legs, hips and core.
It improves digestion, balances energy flow, and calms the mind. You’ll be impressed with how much better your body will feel and it only takes 3-5 minutes a day! Squatting Is a perfect posture to restore vitality for the entire body. Even better we are going to make it easier by using The Foot Wakers.
Learning to squat again using Foot Wakers.
First Let’s see if you can get into a squat!
Keep Foot Wakers near you because we are going to use them! Have your heels at about hip distance apart and your toes pointed very slightly outward. Crouch down letting the spine lengthen, curve and suspend. How close do your heels come to the ground? How comfortable it this in your knees, hips and low back?
Feeling really tight? Unbalanced? Vulnerable?
Now ease the Foot Wakers under your heels.
This relieves your short, tight achilles tendons that are screaming. And yes they are short from sitting all day!Again, let your head gently hang forward to stretch your spine.
Slowly begin to build the joint mobility needed to squat comfortably by squatting every day for just a few minutes several times a day using the Foot Wakers.
Then give it a try without the Foot Wakers and see if you can do a full squat. Alternate between both as the nubs of the Wakers are stimulating the chain of muscles of the posterior leg and are great for restoring flexibility in the feet and ankles.
Now follow along with the video to learn proper form and tips to master the perfect squat!
Practice this several times a day with the Yamuna® Foot Wakers to vitalize your whole body.
YBR is “Your Body Regenerated!”
One more thing …So while I wrote this blog I squatted in my chair!
Thank you for your time! I truly hope this helps.
Did you know the inspiration for Yamuna Body Rolling (YBR) grew from the ancient practice of Yoga?
Yamuna Zake, a Yogi and originator of Yamuna® Body Rolling, was searching for a way to heal herself from an injury that occurred during childbirth. Frustrated by her lingering injury, Yamuna went back to explore what she knows best, the logic and wisdom of Yoga!
Combining the principles of Yoga with her knowledge of anatomy, she created Yamuna Body Rolling as way for us to work on our own body, using her specially designed body balls. YBR offers the benefits of a full body fitness workout, yoga, massage and healing – all rolled into one.
While there is a much longer story to the entire evolution of the technique, Yoga was the path of inspiration for the Yamuna® Body Rolling Method.
YBR Yoga is a unique Body Rolling practice using various Yamuna® balls as a supportive prop to explore Yoga asanas. As your body sinks into the balls, a traction is created encouraging proper alignment and space for you to breath into.
The result is an incredible release of “stuck energy” in tightly held areas of the body. This energy release is what make us feel “ohh so good” after a YBR Yoga or Body Rolling session.
In both Yoga and YBR, we are looking at the body in a 360 degree view. From this perspective, the front, back and side of the body are balanced, strong and free of collapse, counteracting the negative effects of gravity and a sedentary lifestyle.
Today’s video uses the Yamuna® Foot Savers in Tadasana or mountain pose. A great place to start because your feet are the foundation for all standing postures.
Place the Foot Savers just in front of your heel. This lifts the arch, aligns your bones, creating balance and grounding. The Foot Savers help prevent common misalignment issues we all have.
Root to rise, and give it a go!
Want to explore more YBR Yoga? There are more detailed Yoga flows, YBR breathing exercises and Foot Fitness on YBR Anytime, my online Yamuna® Body Rolling Studio subscription.
Because we are a body electric, moving and freeing stuck energy with YBR allows us to live vibrantly and free of pain. YBR is “Your Body Regenerated!”
Painful leg cramps in your calves can happen at any time of the day or night. These sudden spasms can occur during exercise, stretching and even when you sleep.
Your calf muscles act as shock absorbers and with every step tension builds. This sustained impact can make the calf muscles feel like concrete. Because your calf muscles attach to your achilles tendon, when the achilles shortens and tightens, the calf muscles contract. This tightening contributes to painful leg cramps.
The term “Achilles Heel” (from Greek Mythology) is defined as “a weakness or vulnerable point”. Roll out the achilles tendon, so it doesn’t become your achilles heel!
In this 3 minute Body Rolling move, you start by kneeling and placing the black balls deep behind the knees to open and support the joint. Then sink into the beginning of the lower leg bones, continue rolling down the calf muscles all the way to the heel. It will hurt so good and your legs will feel light, strong, supple and toned.
A few things to be mindful of…
You have to be able to be in a kneeling position to even do this exercise. No worries if you can’t. We have many other solutions to enjoy on YBR Anytime.
Alignment here is important. Please follow the video for proper alignment tips.
This exercise elicits an intense sensation at first, before the muscles actually let go. That “ahh, hurt so good” is the feeling you’re going for. This can feel intense, especially if you’re a runner or play high impact sports. If the sensation is too strong, you can adjust how much downward pressure feels good to you.
The balls can be slightly deflated for less intensity. Those that love a deep sensation need to understand that a slightly softer ball will allow you to sink, breathe and wait. This actually gives a deeper release because you are communicating with the muscle fibers and not forcing pressure like with a foam roller.
Breathe, breathe, breathe! Breath is the most valuable ingredient to connect the body and mind. Visualize your muscles long, soft, flexible and free of pain. Make it a “moving meditation”. It’s as easy as inhale, exhale and repeat.
Bonus benefit! Your Chi, Meridians and Energy will flow.
In Traditional Chinese Medicine some of the most powerful acupuncture points run from the knees to the tips of the toes. This area is where the most blood and chi stagnation occurs. Rolling these meridians will boost circulation throughout your whole body and give you back the spring in your step!
Give it a roll. It’s less than 3 minutes and you will feel better, move with greater ease and relieve leg cramps!
If you want more inspiration, head over to join YBR Anytime for a full library of Yamuna® Body Rolling videos and more.
Need black balls? shop now
As always thank you for your computer time.
with much love and appreciation,
Do you have neck pain from sitting at a computer for long hours?
How about logging in overtime with social media or words with friends? Swipe right/swipe left more than you want to admit?
Well you may not realize just how much damage it’s doing to your neck and posture.
Those hours focusing into a computer screen or mobile device has a tendency to round the shoulders and draw the eyes into the screen. This forward head posture will soon create a stiff neck. Sound familiar?
I have a fix…
Watch this 3 minute video below demonstrating a quick YBR Neck Stretch with the Gold Ball for instant relief.
Want a face that looks younger and feels better?
Roll away tension, stress, fine lines and sagging with the YBR Face Ball.
Your facial muscles and bones need circulation, tone and proper alignment. How do I do that? Face Ball to the rescue!
Think of how much work your face is doing everyday… chewing, squinting, talking. And yet treating the face muscles is often overlooked in overall health regimes.
I’ve helped so many people with jaw pain, sinus pressure, tension headaches and more. Chronic neck problems, fine lines and wrinkles are often caused because the bones of the skull and face are tight and contracted. Once you begin this self treatment, you will be amazed by the benefits. You will feel stress melt away. You can feel as good as you look! Read More
Look and feel your best with YBR (Yamuna® Body Rolling) . Learn the basics of body rolling – benefits, techniques, and quick fixes to roll away your pain. Stay up to date with new developments, my personal experiences, and reviews of how this technique is life changing and transformative. Also, get a glimpse of retreats and classes as I travel the globe to offer this incredible practice to all.