Number 2 2010

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I’ve just gotten back from teaching YBR in Madrid, Milan, and Moscow, and my report to you is that the work is really taking off in Europe! In Madrid we taught Phase 2 to 22 people, and in Milan we had 24 people (from 6 different countries) for Phase 1. All the trainings sold out. And a Pilates center in Paris asked to be our base in France, so we’ll be opening the French market for YBR (my book The Ultimate Body Rolling Workout is already available in French translation). We also have people in Ireland who want to host trainings, and someone in Germany who wants to set up trainings there.

I discovered that in Europe you don’t have to fight the American fitness obsession—the assumption that working with your body means going to the gym and pushing, pounding, and sweating. Europeans understand that it’s about feeling good in your body; you don’t have to punish yourself. It was wonderful to see how well YBR was received, without having to convince people why they should do it.

In Moscow, we taught 2 master classes a day in a yoga center, with several different focuses. Every class sold out, with 20–25 people per class. Everybody loved it, and the yoga studio there wants to be the center for YBR in Russia.

All together, this was a big boost for YBR, and I’d love to see our trainings as strong in the U.S. For that to happen, we need all of you, one at a time, to talk it up with real conviction, reaching as many people as you can.

Yamuna® Yoga. In March we held the first segment of Yamuna® Yoga training, focusing on standing poses. This segment focused on building the power of the feet to create a solid foundation from the feet up. My principle is that you can’t work on more advanced postures without this foundation, or you’ll create breakdown in all the joints above.

It became crystal clear to everyone that once you establish this foundation in your feet you can prevent injuries in all the other joints. Whatever style of yoga you do after this training, you’ll have solid foot and leg alignment and won’t experience the breakdown that’s so common among yoga practitioners.

Everyone who attended agreed that this was one of the most powerful of all the YBR trainings. For me, it represents a 360-degree turn back to my roots. My early training in hatha yoga, and what it does for the body, formed me. That’s where all my work originates, and I’ve never lost that

focus on liberating body, mind, and spirit. All my work is about using the physical body to reach higher levels of awareness.

So I’m coming back to my beginnings, but with far more knowledge and understanding—both anatomically and energetically—of what’s going on in each pose and what it’s supposed to achieve in the body. All my years of experience enable me to see how much more powerful the poses become when you do them with an understanding of how they can change the body.

This understanding fits right in with my philosophy about education: that understanding yourself what your goal is in each exercise or asana enables you to do it more effectively and get better results.

The next segment of Yamuna® Yoga training will be held Oct 7–10 and focus on seated asanas.

YBR and Pilates. Megwyn White and I have been creating a YBR-Pilates fusion class. We analyzed each Pilates mat exercise and fused these two bodies of work. Again the goal is to give people the education to understand what they’re supposed to be getting out of each exercise. We’re putting together a weekend training for Pilates instructors which we’ll launch in 2011. We’ll offer it first to our practitioners, and you’ll be able to use it as a recert.

LETTER FROM YAMUNA

Spreading across Europe

the yamuna newsletterthe yamuna newsletter

Reminder:

Tuscany retreats coming up

As we prepare for this year’s retreats in Tuscany, we want to remind you to think about whether any of your clients would benefit and want to come. If so, please send us their names.

Remember that if any of your clients do sign up, you’ll get a $280 discount toward your next training.

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Q: Can YBR get rid of flabby arms?

A: I get asked this question often. And I tell people: Look at a little boy and a little girl reach for something, and you’ll understand why men don’t get flab in their upper arms. The little boy uses his entire arm to reach. But the little girl uses only her hand. Boys grow up using all their arm muscles from the shoulder through the fingers, while girls don’t. A girl initiates her arm movement from the insertions of the forearm and hand muscles. The large muscles (triceps and biceps) that should initiate movement from the shoulder outward aren’t activated, and she winds up with a disconnect between those muscles and the hand muscles.

Women try to get rid of the flab by toning their upper arms. They do the classic exercises to develop the triceps, like triceps crunches and lifting weights. But the triceps don’t develop, and they can’t understand why. I explain to them that if a muscle has never functioned in the first place, it simply doesn’t know how. You may do a movement that’s supposed to work it, but if the muscle has never been turned on, it doesn’t have neuromuscular awareness, and it can’t do that exercise. What you need to do is wake it up. Then it will be able to function as it was meant to.

You can use YBR to do this by applying pressure with the ball at the muscle’s origin point, waiting there, then slowly and deliberately working down the entire muscle to the insertion. Doing this several times over a period of a few days will turn the muscle on and show it what to do.

Someone whose triceps has never functioned has most likely overdeveloped their biceps. So you need not only to work the triceps but to balance these muscles by working both triceps and biceps in the same session. Be aware too that if the shoulder girdle doesn’t function properly and lacks full range of motion, the triceps can’t function either, since it’s an extension of the lat.

I recommend the sideline routine. When the ball reaches the armpit, keep it at the back of the armpit, opening the area up and creating as much freedom in the posterior joint as possible. Then work down the triceps.

Now bring the ball to the front of the joint, wait there, and roll out the biceps.

After doing these routines consistently over time, the person will see her triceps shaping itself and developing tone. Next, she’ll see the size and functioning of the triceps and biceps equalizing. She’ll have a new ability to move the arm.

You need to teach women how to reach for objects with their shoulder instead of their hand. Giving them this education is as essential to the work as the routine itself. They must understand what unconscious movements they do all day and become aware of the difference between that and moving from the shoulder.

ASK YAMUNA

Activating the upper arm muscles

New Marketing and

Style Handbook

We’re currently developing a Yamuna® Style

and Support Handbook for practitioners that gives you the benefit of our own experience and offers practical tools. It will include all the information you need for marketing, including:

� Mockup versions of local ads with space to slot your own information in

� How to keep your listing updated on our website

� How to place your first order

� How to use our logo

… and much other useful advice. This handbook is part of our work as a team to make you all as successful as possible.

We’re currently putting the final touches on the text, and the handbook should be available by the end of May.

the newsletter

is published by YAMUNA® Studio

132 Perry StreetNew York, NY 10014

1.888.226.9616www.yamunabodyrolling.com

Copyright © 2010 by YAMUNA® Studio, Inc.Editor: Stephanie Golden

Contributors: Yamuna, Megwyn White

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THE NEWEST MOVE

Pilates Single Leg Stretch

The purpose of this exercise is to extend the leg fully out of the hip, while at the same time the abdominal muscles and hip flexors pull toward the spine and away from the hip. These two actions together allow the lumbar spine and lower ribs to lengthen toward the floor while the pelvis remains stable and correctly aligned.

To help people do this exercise correctly, we use two balls as anchoring points for the two ends of the spine. They enable you to create maximum extension of the leg out of the hip while maintaining maximum length of the spine and strengthening the abdominals as stabilizers of this length.

One ball is at the top of the sacrum to create length in the lower back. The other ball is under the occiput, with the chin tucked firmly toward the chest to create length through the thoracic and cervical spine.

The Single Leg Stretch is usually performed with the thorax raised. Several common errors in doing it this way can lead to a number of body problems.

• People who lack the ability to connect the abs to the spine won’t be able to feel what it’s like to lengthen the spine upward.

• If they can’t create length in the spine, lifting the chest creates tremendous pressure into the neck and shoulders. Supporting the neck with one ball prevents this pressure and enables them to focus on getting as much length in the spine as possible.

• Another error is to over-contract the quadriceps, which pull in toward the pelvis and prevent the leg from reaching out. Using the second ball to traction the sacrum downward enables the client to extend the quads and femur out from the joint.

• Lifting the chest can also cause the ribs to press down into the diaphragm, restricting diaphragm function. Tractioning the sacrum downward with the neck supported allows the leg to extend and enables the client to engage the abs and hip flexors. Once she can do that, she can lengthen the spine upward, allowing her to bring the lower ribs toward the floor, avoiding the pressure on the diaphragm.

Variation 1: Lengthening the spine

We begin by creating the foundation for maximum length in the spine.

1. Lie on your back with the silver (red) ball just above the sacrum and the pearl (green) or gold (yellow) ball under the occiput. Your knees are bent with feet flat on the floor.

2. With your hands, use the ball to traction the entire sacrum downward. This frees the lumbar spine so it can drop toward the floor, which in turn allows it to lengthen toward the head. This action decompresses the lower back. At the same time, the traction gives you space to draw the abs in toward the spine.

Step 1

Step 2, tractioning ball

Continued on page 4

3. One at a time, extend the legs out on the floor. Actively reach out through the heels while maintaining the traction on the sacrum and keeping the abs connected to the spine.

VARIATION 1 continued from page 3

6. To free the upper spine, lift the chest on an inhale. On the exhale, draw the shoulders, arms and upper chest away from the head and neck. Then pull the shoulders and upper chest toward the floor. As you do this, keep dropping the lumbar spine toward the floor.

4. As you feel the hip flexors stretching, ground the pelvis further into the ball, creating a deeper abs-to-spine connection as the legs continue to stretch.

5. Now begin using the breath to lengthen the spine and increase extension of the legs. First you will free the lower back, then the lower ribs. On an inhale, lift the lower ribs. On the exhale, draw the abs to the spine to bring the lower ribs toward the floor. Be sure to maintain the traction on the sacrum as you do this.

TIPS FOR VARIATION 1

� Use the inhalation to focus on creating length through the entire spine.

� Use the exhalation to stabilize this length by drawing the abs in and connecting them to the spine. Drawing the abs in is what enables the spine to find the floor, creating the length you want.

� Pushing the sacrum down into the ball gives the hip flexors a point to work out from.

� Make sure the ball is directly under the occiput, lifting it. The ball should not be under the neck. Keeping the chin tucked and pressing the occiput down into the ball will keep it from rolling.

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Step 3

Step 5, exhaling, pulling abs toward spine and ribs

Step 5, inhaling, lifting and

expanding ribs

Step 6, lifting chest

Step 6, lowering chest Continued on page 5

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Variation 2: extending one leg

In Pilates, the common instruction to pull the abs in toward the spine can actually limit leg extension out from the hip joint. If people do this without length in the spine, the origin points of the iliacus and psoas are contracted, which means these muscles can’t activate. Using the two balls keeps the upper body lengthened and relaxed so you can focus on increasing length in the spine and extending the leg.

1. Lying on the balls with legs extended, use your abdominals to draw the left knee in toward the left shoulder, while maintaining downward traction on the ball at the sacrum. The straight right leg naturally lifts off the floor as the left knee draws in. Lifting the knee enables you to focus on the stretch of the right hip flexor where the work is happening.

2. Inhale and draw the breath more fully into the rib cage, lengthening the lumbar spine toward the floor. This enables you to lengthen the rest of the spine upward as you reach the right leg out. Exhale and pull the abdominals to the spine in order to lengthen the leg and spine even more. Repeat this action 4–5 times, each time increasing the length in both directions.

TIPS FOR VARIATION 2

� Don’t let the pelvis collapse to the left. If you can’t prevent this from happening, stay with variation 1.

� Keep tractioning the ball into the sacrum to support the back and deepen the abdominal work.

� Actively extend the leg through the heel to engage the hamstrings. This action helps you extend the femur out from the hip so the quads can’t overcontract.

� The deeper the breath, the more the ribs expand, increasing your ability to lengthen the spine and extend the leg.

Variation 3: moving extended leg

Here you use the foundation created in the first two variations to increase expansion of the rib cage and length in the spine by moving the extended leg. This variation challenges the body to integrate the extended length dynamically during movement. Raising the leg while maintaining the traction on the lower spine helps you press the lower, mid, and upper spine more firmly into the floor, creating maximum length.

1. On an inhale, reach the extended leg out and then up until it’s perpendicular to the floor.

Step 1

Step 1

Continued on page 6

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2. Inhale into the back ribs so you can feel the rib cage widen. As you exhale and pull the abs to the spine, place the full width of the lower ribs more fully on the floor, then the middle ribs. This enables you to feel how to create more upward length in the spine.

3. Exhale and keep extending the leg while lowering it just to the point where you feel the work happening in the hip flexors and iliacus and the femur extending out with the abs still engaged. Repeat this action 3–5 times.

TIPS FOR VARIATION 3

� It’s important to use the breath in extending the leg. Expanding the ribs on the inhale allows you to further lengthen the spine. Once you’ve created this length you can feel the ability to reach the leg farther out of the hip. The exhale then stabilizes this length.

� As you extend and lower the leg, don’t lose the action of the abdominals drawing the left knee toward the chest.

� Remember to stay grounded into both balls.

Hi, Yamuna!

My wife, Elaine, and I met you at your Body Rolling Class at Canyon Ranch in January 2008. Right away we ordered all of the DVDs and balls for home use here in SW Michigan. For two years I did the "Yamuna" total body class at least 5 days a week.

I'll digress a little. I'm 60 y.o. and have led and continue to lead an athletic lifestyle. Today I road bike (125 miles a week), golf when I can fit it in, light weight workouts 3X week, yoga every day.

Over the years the athletics (with no yoga or stretching) led to 2 hip replacements, torn rotator cuff, severed Achilles tendon, ankle plates and screws. Sounds like a wreck... but I continue thru life pain free, active, and healthy.

Upon practicing your Total Body Workout and Foot Fitness, I no longer have a stressed back... none, ever since I began your program. And I feel more grounded thru Foot Fitness. I was happy.

Then came the Save Your Body Part series. WOW!!! It's like Yamuna graduate school! Totally builds on the past several years. Two and 1/2 months and I can really feel a difference. Even more open, flexible and grounded. Elaine and I do one to two classes per day. I do foot fitness everyday.

Yesterday I had my first 40-mile road bike ride of the season. My feet felt more in touch with the platform of the pedal; my sitbones felt more open and balanced in the saddle; my shoulders more relaxed; and more air into my lungs.

Whatever our intention... health, stamina, relaxation, maintenance or fun... your program is a part of our life. Thank you.

NAMASTE, ROBERT

TESTIMONIAL

Yamuna graduate school

Urban Yamuna® Retreat

in NYC this summer!

Our practitioners at the flagship studio have decided to offer two “urban Yamuna® Retreats” this July and August. It’s a 4-day, full-immersion experience: each day you get your choice of 4 classes plus a private bodywork session based on your priorities. The August retreat includes an option for 4 additional days.

To allow participants to combine the retreat with an urban summer vacation, we’ve scheduled classes in the morning so people have the rest of the day to enjoy New York, then have their private session in the late afternoon.

We’re still working out the details, so look for more information on our website. And please—pass the information on to your students who might be interested.

Step 2

VARIATION 3 continued from page 5

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New focus classes

By way of encouraging you to offer specialized classes, here’s the roster of our focus classes at the studio for March. That month’s focus was aligning the legs from hips to feet. The premise is that aligning hips, legs, and feet promotes a well-aligned spine and torso.

We chose March as “legs month” because that’s when people start getting in shape for warm weather. They’re running, cycling, and doing other outdoors fitness activities, which means their feet and legs need to be in good shape. Accordingly our March goals were to balance and align the leg muscles and bones, decompress the leg joints, and create full range of motion.

Below is the text of our March flyer, showing how each class can be presented to the public. Remember that people need to be told why it’s important for them to do this work.

Bringing power to the legs and feet to build a

healthy, well-aligned spine and torso

As the weather warms up, we want to do more physical activities outdoors. Runners hit the pavement, cyclers do more road training, and all of us take to the streets to walk and enjoy the spring.

We began 2010 with building a healthy spine, followed by focusing on the hips (the connection of the pelvis to the torso and the legs). Once hips are freer and well aligned, the next natural area to focus on is the legs. To assure that the legs are working correctly, it’s essential to balance and align all the leg muscles and bones.

Aligning the thigh muscles from pelvis to knees

This class will work the hamstrings, quadriceps, adductors, and abductors from the pelvis to the knees. When these muscle groups are equally long, toned, flexible, and aligned, your thighs are free to move easily from the hips, improving your stride and increasing range of motion. With these muscles all working correctly, your hips stay well aligned and your knees feel no unnecessary pressure from these muscle attachments. They align properly and have adequate intra-articular space to glide easily and correctly, keeping the knee joint from wearing out.

Deeper work on the thigh muscles with black balls

This class uses the black balls to increase the length, tone, and flexibility of the thigh muscles and their connection to the femurs (thighbones). Here we focus more on direct stimulation to the bone, working from the femur out to the specific muscle groups. We will also work the full length of

these muscles, from where they begin to where they end at the knees.

Special focus on the knees

So many people have knee problems! This basic knee focus class shows you what the anatomy of the knee actually is. You’ll use that understanding to get your knees functioning optimally and avoid wearing out the joints. We highly recommend this class for anyone who has had knee problems or has them now.

Improving knee alignment, tone, and strength

This class is for more physically active people who do intense training that often stresses their knees. You’ll learn the importance of correct alignment and tone of the muscles that attach around the knee and will focus on building power in the joint. The knee joint must have adequate upward-moving energy to avoid coming down hard and impacting the knee. It’s a joint we should move through, rather than press down into. The knee should help propel energy up from the foot/ankle to the more powerful and supportive hip joint.

Releasing impact from the calves

So much impact goes into the bones and muscles of the calves just from walking! Add more impact from running, dancing, cycling, and weight lifting, and all the muscles of the calf begin to contract and grip along their length from the knee to the foot/ankle connection.

This class will work the bones and muscles of the calves from the knees to the ankles. When the impact is released and the muscles are freed, you will feel an upward sense of lightness in your legs and body—instead of feeling pulled down into your legs and feet.

Aligning ankles and freeing leg movement

Your ankles connect the muscles from your knees and calves to your feet. This joint must be well aligned, with all the muscles moving through it correctly, to avoid breakdowns in the ankle, feet, and knees. So many problems—plantar fasciitis, collapsed arches and ankles, Achilles tendon tears and ruptures, and even bunions—are caused by weak, unsupported ankles.

This class will teach you the basic anatomy of your ankles, what they need to have full range of motion, and how to work them correctly. It’s a class that’s important for everyone, especially as we age.

Working feet-to-hips

This class will focus on correcting leg alignment from the feet up through the ankles, calves, knees, thighs, and hips.

The feet are our foundation and the cause of many, many alignment and structural issues in the leg and hip joints. You’ll learn how to correctly set the alignment of all the leg joints from the feet up. This work is easy and makes a huge difference in the quality of your movement. It will help you prevent breakdown in all the joints of your legs and safely correct old patterns that you didn’t even know were there.

New DVDs coming

By May, three new DVDs will be available: Save Your Ankles, Yamuna® Yoga: Building a Strong

Foundation, and The Power of the Breath. The last 2 of these are the first of our yoga series.