The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body [Paperback]

Yamuna Zake (Author), Stephanie Golden (Author)

Book Description

Publication Date: December 23, 2003

Get rolling! Your body will ask for more.

Created by veteran yoga teacher Yamuna Zake, body rolling is a revolutionary fitness technique that uses six- to ten-inch inflatable balls to strengthen, tone, and realign the body, while providing sensations that can surpass the bliss of a massage. Now, in the first book devoted to body rolling, Zake shares the routines that she has imparted to thousands of clients across the country, and shows you how to get on the ball--and get the body you’ve always wanted.

The next step for fans of yoga and Pilates, body rolling is the ultimate way to streamline your figure and promote physical wellbeing without the bulked-up results of conventional workout methods. Like yoga and Pilates, these easy-to-follow, fully illustrated routines will condition and lengthen your muscles, improve core strength, and enhance posture, flexibility, and balance. But unlike those practices, body rolling also realigns your spine and joints, relieving pain and muscle tension and providing a workout, a massage, and a chiropractic session all at once. The routines can be combined for a full body workout, or abbreviated for instant relief—to ease shoulder tightness after a long workday or to enhance bedtime relaxation. The result: You will be not only stronger and more fit with a long, lean shape—you’ll stand taller, you’ll move more easily, and best of all, you’ll feel terrific.

Editorial Reviews

Amazon.com Review

You'll get "leaner, longer, and stronger," promises Yamuna Zake. "It's a workout, a massage, and a chiropractic session all in one." Body Rolling uses a 6- to 10-inch inflatable ball (purchased separately), which you slowly roll under different parts of your body from a range of positions, elongating the muscles, relieving tightness, and improving alignment. The principle is "creating space" in the body, reducing compression. You also strengthen your core muscles as you hold the positions. Zake and her able co-writer Stephanie Golden explain the theory behind the practice and how it benefits different populations, such as fitness buffs, rare exercisers, and people in physical and emotional pain. The book gives easy-to-follow instructions for specific Body Rolling exercises for the back, neck, legs, thighs, arms, shoulders, hips, abs, buttocks, and feet, with clear, helpful photographs. Steps are explained clearly, including goals, tips, cautions, and visualizations. (The only problem is that the book does not open flat easily.) Most routines are done lying on the floor; some are done in a chair. Zake, whose earlier Body Logic system grew out of her yoga teaching practice, created Body Rolling and has trained 600 practitioners. --Joan Price

Review

“Body rolling both energizes and relaxes the body… it’s a great solution for people who have trouble working out.”—USA Today

“It’s like your own inexpensive deep-tissue massage!”--Shape

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Product Details

• Paperback: 224 pages
• Publisher: Three Rivers Press (December 23, 2003)
• Language: English
• ISBN-10: 0767912306
• ISBN-13: 978-0767912303
• Product Dimensions: 7.4 x 0.4 x 9.1 inches
• Shipping Weight: 1.2 pounds (View shipping rates and policies)
• Average Customer Review: 4.3 out of 5 stars  See all reviews (14 customer reviews)
• Amazon Best Sellers Rank: #29,288 in Books (See Top 100 in Books)

Customer Reviews

Most Helpful Customer Reviews

77 of 78 people found the following review helpful:

5.0 out of 5 stars wonderful body work, February 16, 2005

By 

K. M Merrill "justine" (Forest Grove, OR, USA) - See all my reviews
(VINE VOICE)    (REAL NAME)   

Amazon Verified Purchase

This review is from: The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body (Paperback)

I bought a red ball over a year ago, and have been playing with it for pain control.I could do some basic roll outs that I learned from the video. I have a long history of needing chiro, massage, etc... I once was extremelly active, but have lost much to injury.
Two weeks ago I purchesed the book and have been doing slow, focused work with the ball. I am seeing amazing results, the book is better than the vidoes were.
By doing more thigh muscles work I am standing straight and have been in minimal back pain for the past two weeks.
Body rolling is work!Do not fool yourself that it does not require attention. It helps to be warm,take a hot bath first.
I am also using YIN YOGA to help with my issues.I limit myself to every other night to avoid injury, and can't wait for my session tonight!
Between those books two my pain is down, and stamania is up, I am less crippled! Give it a good try.
I bless my ball everyday and marvel at my gains.


*****dec 2006 update, still going strong with controllabe pain, have done a year of swimming work, amd able to walk two miles now, will be hiking by summer. Body rolling combines with simple yoga has made a huge difference in my life.,, even my sister the yoga teacher uses it now to help her stay aligned and straight. ****

54 of 55 people found the following review helpful:

5.0 out of 5 stars Take care of yourself, February 2, 2004

By 

Keesha Standley (Orangevale, CA United States) - See all my reviews

This review is from: The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body (Paperback)

For all of us who are dreaming of a massage every day this is the next best thing. Body Rolling has helped me roll out all the little aches and pains and as an added benefit my muscles are more toned and I have more energy. Best of all I can still do it after a long and tiring day, all I need to do is lay down on the floor and roll.
The book gives clear instructions and is well illustrated.

45 of 45 people found the following review helpful:

5.0 out of 5 stars Great book to accompany her videos, October 14, 2006

By 

Tara of the Expanse (Boston, MA) - See all my reviews

Amazon Verified Purchase

This review is from: The Ultimate Body Rolling Workout: The Revolutionary Way to Tone, Lengthen, and Realign Your Body (Paperback)

This is a wonderful book to begin your foray into the wonderful world of body rolling. When I purchased this, I bought the red ball AND the yellow ball. The yellow ball is to be used if the red ball (smaller) is too painful. Also it is recommended to take air out of the balls if the balls are causing pain. This system is one of the most scientific approaches to releasing muscle constrictions and compression patterns in the body. She teaches rolling from origin to insertion and sets up workouts so you can roll through various layers of muscles, and always working the origin and insertion points. I purchased the total body dvd and did that for 2 weeks straight (every day). My body looked slimmer, my double chin went away, AND, I looked like I spent $2000 getting rolfed (created the dancers lift).
The only problem with this is like anything in life, you have to keep doing it to continually reap the benefits.
the benefits I felt were more energy, better breath, more freedom in my hips, legs, knees, and spine. Reducation of back and neck pain and shoulder pain. Improved posture.
I would recommend buying all her books and the starter kit with DVD and 2 balls if you really want to experience the brillance of the work and some real results!
In conclusion, this is an amazing way to get more out of your physical therapy. If you've ever rolled on the foam rollers, you know how painful it is, especially working the IT band, or the quadreceps. The ball is a much more pleasurable experience. It does take core muscle strength though. As a 10 year yogini, it was easy for me to stay on the ball. Some of my friends however, were rolling off and onto the floor. Very entertaining!
Buy the book, buy the dvd, and experience some real body changes!