Yamuna Body Rolling ~ Melora Gregory

Yamuna Body Rolling® with Melora Gregory
Sundays 11:00 - 12:15
Thursdays 6:30 - 7:45 PM
Certified YBR® See MELORA | melorayoga
$30 each Pre-register online
Space Limited to 18
Powerful Yamuna Body Rolling® routines release tension, break up adhesions, and energize the whole body. This unique approach to body fitness combines direct bone stimulation, elongation and alignment of muscles, immediate feedback of where we are stuck and a feeling of spaciousness in our joints. We will use balls of various sizes and densities to knead out tightness.

UPCOMING DATES
(Click to Register)
THURSDAY 11/7 Deep Hips
SUNDAY 11/24 Back Care
SUNDAY 12/8 Feet must bring own foot wakers, or let melora know by Nov 25 and she will purchase a pair for you
THURSDAY 12/19 Upper Back and Neck

BALANCE HIPS & SPINE
Release tension and holding patterns in the entire spine from the tailbone to the skull. Also work the gluteals and hip joints, the hamstrings, and the front of the pelvis to stimulate a letting go of the adductors, and psoas. Great for back and neck issues, as well as tight hip flexors and hamstrings.

CORE LENGTH & STRENGTH
Tone the abdominals, back core muscles, buttock, and pelvic floor using the balls to keep safe and to traction the spine. Gravity and a sedentary lifestyle can cause abdominal organs to drop into the lower abdomen, weakening it and consequently also the lower back. Lift the organs back into place, release the anterior spine and the psoas muscle, taking pressure out of the low back. Good for sacral problems, stimulating organs, strengthening and lengthening core muscles.

Deep Hip Exploration
Release tightness from the deep lateral rotators, tone the buttocks, work out tight hamstrings, adductors and iliotibial bands, freeing the leg attachments to the pelvis. Bring circulation to entire ball/socket joint. Great for sciatica relief, arthritis, low back, hip and knee issues.

Feet, Ankles and Knees
Restore healthy foot function by creating balance, flexibility, strength, and raised arches. Work on ankle mobility and lengthen and tone calf and shin muscles. Develop long and strong adductor and quadricep muscles to stabilize the knee

Hands, Wrists, Arms and Shoulders
Relieve stress from repetitive motion. All work that we do contracts hand muscles. Connect the movements at the ends of the muscle chains, the hands, up through the forearm to their source at the shoulders. Great for arthritis, tennis elbow, and carpal tunnel.

Leg Muscles and Sciatica ReliefRelease tight hamstrings, quadriceps, adductors, iliotibial band, and buttock muscles to create muscle length and free the pull on the lower back, pelvis and knees. Learn the routine developed to help relieve sciatic pain.

Low and Mid Back SaverCreate spinal length, traction the spine while developing core strength, and release back tension. Good for compressed disks, tight psoas and illiacus, and digestion. Feel spacious, taller and stronger after elongating the back, sides and front of the torso.

Neck and Shoulder Release
Lift the chest, widen the collarbones, free neck stiffness and release tightness in the pectorals and shoulders. Lengthen your spine and feel more mobile and spacious in the upper body. Good for rotator cuff injuries, frozen shoulder, scoliosis, and neck issues.

Power of Breath
Create space and freedom in the rib cage on all sides, allowing the lungs the room to expand to capacity. Use a yoga breathing technique and the balls to become aware of the fullness and flexibility of the breath, to support us from the inside out. Increase energy, stamina, and enhance your immune system.

PSOAS RELEASE
Systematically release the psoas and illiacus from origin to insertion. Good for back issues, intestinal health, weak or tight hip flexors, deep inner groin opening, adductor stimulation, abdominal toning, and lower/mid back health. Release the leg and arm attachments to feel longer and more spacious.

Shoulder Support
Allow the ball to target and release chronically held tightness in all areas of the shoulders. Designed to do in bed, using gravity and time, the shoulders relax, the trapezius is melted and the neck is positively affected.

Target the Hips and Legs
Work the sides of the legs intensely on the IT bands, adductors and calves. Experience deep outer hip and buttock muscle release, and also quadricep and hamstring lengthening. Work slowly and deeply to free hips, sciatica, illiotibial bands and unravel leg strain all the way to the feet.

Upper Back and Neck Freedom
Unravel the chronic holding patterns which cause the thoracic spine to round because of postural habits, lift the breast bone, go deep into the pectoral attachments, armpit adhesions, ribs and shoulder blades. Free the front rib cage to lift allowing the neck to reposition and find ease.

Yamuna and Yoga
Use the Yamuna Body Rolling® tools to enhance yoga postures. Set a solid, strong foundation, toning and connecting the feet all the way up the body. Use the balls as supports, stretching aides, and alignment props to foster greater awareness of the body.

Meet Melora Gregory
Melora Gregory, passionately teaching alignment based yoga since 1993, is registered with the Yoga Alliance as an E-RYT 500, and continues her studies, most recently in Trauma Sensitive Yoga. Melora co-created a 2 credit course at USM, entitled Yoga and Feminism. She also is a member of Sea Change Yoga, a non-profit, bringing yoga to underserved populations.
Practicing Yamuna Body Rolling® since 2003, Melora certified to teach YBR® in 2009, and was impressed with the therapeutic benefits of the deep tissue release and creation of space in the joints. Inspired to further train in the YBR® method she completed the Foot Fitness Certification in 2011, and the Advanced Ball Certification in 2012.

Currently teaching both Yoga and Yamuna Body Rolling classes online, and at Scarborough Yoga and at Train Your Inner Athlete in Westbrook. Melora also gives workshops at various studios around the Greater Portland Area and teaches private lessons. To see her schedule go to MeloraYoga.com.

YAMUNA BODY ROLLING