Foundations: Experiential Anatomy/Phase 1 Teacher Training
(18 hours over 3 days)  

Friday May 29th-Sunday May 31st

Patricia Powers, a senior Yamuna Body Rolling teacher from NYC will be coming in to teach this training. This course is an incredible way to deepen your understanding of anatomy by actually rolling through each muscle specifically, finding the origin & insertion points and intelligently working into the body. 

This course will cover:
· Principles & practice of Yamuna Body Rolling 
· The Posterior Thigh: Hamstrings and External Rotators
· The Posterior Calf Muscles
· The Back and Spine
· The Anterior Thigh: Quadriceps Group
· The Anterior Calf: Tibia and Fibula
· The Inner Thigh: Adductors
· The Anterior Torso
· The Chest and Neck Work

Prerequisite: At least 4 hours of experience with YAMUNA Body Rolling.

Tuition: $700 (Early Registration Pricing $625 paid by April 24th
Register here to reserve your spot & to receive earlybird pricing!

This course can be a stand-alone experience, even if you have no intention of teaching Yamuna Body Rolling. It's a wonderful way to learn more about how your body works & how to effectively create positive structural change for yourself. 

Teacher Profile: Joni Hewitt- Portland, Maine

As someone who has participated in a number of running races, triathlons etc., people sometimes ask “are you training for anything?” My new answer is “yes - for life...” When I first became interested in fitness and nutrition, and studied to be a Personal Trainer, body aesthetics was my first motivator. Knowing that this is vanity at it’s best, I soon began to realize that fitness and nutrition go way beyond physical appearance. It was when I began practicing Yoga and people would say "you look great... have you lost weight?  Are you working out a lot..." that I began to shift my perspective. As an overall feeling of  well-being began to settle in, my perspective shifted, leaving me with peace of mind and self acceptance. As I discovered the powerful mind/body connection in yoga, I found that the teachings of the practice provide a perfect balance weaving the physical benefits with the mental and spiritual awareness. I noticed that as I was becoming aware, the alignment was obvious. Now my approach to health and fitness center around this idea of  "training myself for a healthy life!"

Joni Hewitt: Weekly Slow Flow Class Wednesdays 4-5 p.m. 

Joni Hewitt: Weekly Slow Flow Class Wednesdays 4-5 p.m. 

Yamuna Body Rolling: What is it and why should you do it every day?

WHAT IS IT: Yamuna body rolling is a unique form of exercise using different size and density balls to tone, strengthen and realign your body. It is workout, a massage and alignment session all in one.

STIMULATES BONE: Bones are vascular and increasing circulation can help with strengthening and maintaining bone health. With osteoporosis becoming more of a health concern as we age, taking care of our bones should be high on our list of body maintenance.

INCREASES CIRCULATION: Our blood contains all of the nutrients our body needs to heal as well as removing toxins and lactic acid from our muscles.  By increasing circulation we can heal old injuries and help prevent new ones.

LENGTHEN FASCIA AND CONNECTIVE TISSUE: This translates to increased flexibility and less pressure on our joints.  By improving our flexibility, we can help prevent injury as well as perform better in our sport or daily activities.

IMPROVES POSTURE: By increasing flexibility, decompressing joints, stimulating bone and improving body awareness the overall result can be a dramatic improvement in posture. This can often result in significant decrease in back and neck pain, lessen tension headaches and maybe even make us a little taller.

How To Get Started:

The best way to get started is to take a class or private session with a trained Yamuna Body Rolling Instructor. You can find one in your area by looking on www.yamunabodyrolling.com or locally at Willard Beach Studio.

How To Stay Committed To Your New Practice: 

Take a group  class 1-2x week at a local studio and/or purchase DVD’s and Yamuna balls to use for your home practice. Once you realize that YOU can maintain your own body and how much better your can feel, you won’t be able to stop.

Happy Rolling!

Back Pain? Maintenance & attention required! -Morgan Suta

Back pain. Once we have lived to be "middle-aged”, it’s something very few of us haven’t experienced. I was unlucky enough to encounter it much sooner, in my twenties. My lifelong interest in movement and physical problem-solving led me to Pilates, and when I trained as a Pilates teacher I realized that the stronger my core became, the less often I felt back pain. But after having three children in five years, my back was hurting again. And the core-strengthening exercises of Pilates that had saved me before weren’t quite enough by themselves anymore. I still hurt. What more could I do?

Enter yoga, an old friend I’d been out of touch with for awhile, and Yamuna Body Rolling, an elegant system that allows one to do for oneself what once only a skillful deep tissue massage could accomplish. (Nothing against a good massage, mind you). Once I had spent some quality time releasing and stretching muscles that pregnancy and the rigors of motherhood had sent into perma-spasm, I was able to return to my Pilates mat and strengthen what needed to be strengthened. Voila, chronic back pain again disappeared from my life. 

As an added bonus, I now have a bag of tricks for self care, ready for the next time back pain makes an appearance. For if I’ve learned anything in my years of working out and teaching, it’s that bodies, like cars, don’t stay fixed. They need maintenance and loving care to keep them running their best. But we are people, not cars; movement, sensations and emotions are intertwined in us. Maintenance that our bodies require allows us to function at our best. This ‘maintenance’ practice can feel wonderful to our bodies and souls, and has long-term benefits. 

Morgan demonstrating the Pilates Teaser 

Morgan demonstrating the Pilates Teaser 

3 Simple Techniques to Improve Sleep

Can’t sleep at night? Hard time shutting off your brain when it’s time to sleep? Do you experience getting a second wind late at night? Or do you wake up in the middle of the night and have a hard time falling back to sleep? 

I can relate! I’ve always been a night person, and seem to tap into my creative side in the quiet hours of the night when everyone is asleep. Now as a new mama to a 11 week old baby, you might think the night owl in me is in her element.  It’s been an interesting balance craving both sleep & the quiet moments at night when my husband and baby are sleeping and I can harness some excess creative energy.  These are 3 tips that I practice when I know I need my sleep & it’s time to quiet my mind.

1.     Elevate your legs up the wall. This can be practiced in bed by resting your legs up by your headboard, so when you get sleepy you can pivot around in bed and sleep soundly. This restorative posture (Viparita Karani) has many known benefits of increasing circulation, moving stagnant/restless energy, and reversing the flow of energy in the body.


2.     Belly Breath. With your legs up the wall, rest your hands at your lower belly.  Inhale imagine filling your lower belly as if you were filling up a balloon and exhale slowly and easily.  Deep diaphragmatic breaths are deeply calming to the nervous system, and help with harmonizing emotions.

3.     Serenity essential oil. This 100% pure organic essential oil blend has been called “Sleepy-Time Potion,” and is a designed to be a calming & relaxing blend. The essential oils in the Serenity blend are lavender, sweet marjoram, roman chamomile, ylang ylang, sandalwood and vanilla bean extract. I like to place this oil on my chest and neck as I prepare to elevate my legs up the wall & practice deep belly breaths.  Diffusing this oil in your bedroom as you go to sleep will also aid in a restful deep sleep.

As I read about putting my baby to sleep, in creating healthy sleep habits I think how much I’d like to get on the same healthy sleep cycle. A take-away is watching for drowsy signs and “catching the wave” when baby is drowsy to put them down to sleep then, before adrenaline kicks in (or that second wind) and they really resist sleep. Establishing healthy sleep habits for babies & for ourselves can be tricky… so if you’re anything like me, you know you love your sleep yet sometimes it’s challenging to shut the brain off or give yourself permission to rest when you’re drowsy.  Try these 3 simple techniques & I’d love to hear your experience!