FAQ: About YoMaMa

What is YoMaMa?
YoMaMa is the union of yoga and massage, actually self-massage. By incorporating a massage tool as a yoga prop, your yoga students receive the benefits of massage and yoga. YoMaMa brings a new awareness to an ancient practice.

Who practices YoMaMa?
People who want to experience yoga and their bodies in an exciting new way.

Why Combine yoga and massage?
Merging yoga and massage delivers a deeper physical experience and a healthier practice. The combination of benefits will empower old students and attract new practitioners to your mats.

What are the advantages of YoMaMa?
Your students will receive all the benefits they’d normally get from yoga plus many of the most salubrious perks of massage, including:

• Relief from muscle pain and soreness
• Improved health and mood
• Increased energy
• Reduced likelihood of injury
• Improved knowledge of your physical nature
• Improved athletic performance and fitness
• Faster recovery time between workouts
• Reduced muscle tension and stress
• A trigger point release to your entire back body and feet

To learn more about the benefits of self-massage, see Chapter 2 of Self-Massage for Athletes, a book that serves as a resource for YoMaMa practitioners.

Does YoMaMa provide any other benefits?
In addition to the long term benefits of a yoga practice, YoMaMa packs a sensational short term benefit, an immediate sense of physical well-being. This benefit is measured by how much better practitioners feel leaving the class than entering it. Your students will walk out of class feeling as if they’ve experienced a full body massage and a yoga practice.

Is YoMaMa a form of therapy?
YoMaMa heals the body, mind, and spirit in a new immediate way by mating two of the oldest therapies in the world.

What form does it take?
YoMaMa is both a preventive and a remedial therapy. All active people sustain tiny injuries, of which they are largely unaware. Because yoga and massage can both prevent those injuries from growing, they are excellent preventive therapies.

How does YoMaMa work as a remedial therapy?
The goal of preventive and remedial therapies is similar. Both therapies prevent a medical problem from growing larger, while allowing the injury to heal. Preventive medicine corrects a problem before you’re aware of it. Remedial medicine is a post awareness therapy. As such, both yoga and self-massage help you stay healthy and become healthier.

How much class time will the massage component take?
As little as ten minutes or as much time as you like. The massage component is time well spent because it delivers benefits that would otherwise only be available through a massage therapy session.

Why is it called YoMaMa?
The practice is named YoMaMa because it combines one part traditional
yoga with two kinds of massage. The first massage component is the implicit massage that is traditionally part of yoga but is rarely noticed. For instance, in a seated pose when weight is brought to bear on your glute muscles and the muscles are moved they’re massaged. Many yoga asanas impart an implicit massage to your internal organs, especially twisting poses. The second massage component in YoMaMa is explicit and is delivered by a yoga prop or massage tool.

What does the massage tool look like?
The massage tool looks like a big blue “S,” standing for Super Yoga. It’s molded from a durable polymer composite and measures twenty inches long by ten inches wide, and weighs two pounds. At each end of the “S” is a small ball or knob which serves as a powerful massage tool. In fact, the entire prop can be used for massage. The serpentine piece between the knobs can glide over and compress muscles, to improve circulation and energy.

How does the tool work?
You can use the massage tool much as you’d use any other yoga prop to assist in asanas. The tool also gives you the power to deliver a complete back body massage in about ten minutes. Lying supine, your body will naturally relax letting you release trigger points and neuromuscular tension while restoring balance and energy. You’ll feel an intense and immediate release and will leave class feeling a sense of well-being bordering on euphoria. Students will attend yoga classes more often and bring friends to experience the wow effect of YoMaMa. Teachers will find their classes grow in size and will have to schedule more private sessions as more people are attracted to this new style of yoga.

How can I use the massage tool?
Lie on your back and allow your body to relax onto the yoga mat. Then place the end of the tool under your back body. Allow gravity to press your muscles onto the knob. The pressure releases muscle tension, stress, and trigger points while promoting chi balance. Then by moving the knob along the muscles in your back body a couple of inches at a time, first on one side of your body and then on the other, you’ll gradually massage points along your entire back body releasing waves of tension and stress. YoMaMa puts the power of massage directly in your hands.

How about my feet?
You can massage them using the little knob at the end of the tool. This too provokes a powerful release of energy. YoMaMa gives you the benefits of a foot massage without the costs.

When can the massage tool be used in class?
It may be used anytime but it should be used at least twice, once to massage your lower back body and feet, and a second time right before shavasana to massage your upper back body from your head to your glutes, along your erector spinae muscles, and the muscles around your scapula.

Can the tool be used at other times during class?
Yes the massage tool can be incorporated into yoga asanas just like other yoga props at your discretion. For instance, when balancing on one leg and extending the other leg straight-out in front of you, the tool can be used to both massage the foot of your extended leg, and support it. By pressing the knob into different points on your foot, you’ll get an intense foot massage and yoga stretch. The tool can also deliver a potent glute massage by balancing on one leg while folding the other leg on top of your knee and pressing the knob into your glutes. YoMaMa delivers an exciting new dimension to the physical experience of yoga.

Is the massage tool easy to use?
It’s easy to learn, and simple to use. Any yoga teacher trained as a YoMaMa instructor can lead you through the massage component effortlessly. YoMaMa is extremely easy to teach. If you teach yoga and are interested in teaching YoMaMa,contact us.

What does it cost?
You can get it online for between $30 and $40, and by delivering a constellation of massage benefits, it pays for itself in no time. So it’s cheap if you use it and expensive if you don’t.

Where can I get it?
The tool, called the Backnobber II is made by the Pressure Positive Company, can be purchased at their website www.pressurepositive.com or at Amazon. You can also use the Thera Cane® or Body Back Buddy™ massage tools.

Why teach YoMaMa?
It’ll attract more students to your yoga classes and private sessions because it provides a new and exciting experience for everyone. You’ll feel improvement in your own body and see it in your students. YoMaMa delivers the goods to students and teachers. For more information on YoMaMa contact Rich.

Chest Pec Self-Massage

Since being hit by a car in July, I've been unable to run and have been doing lots of swimming and more weight lifting. As a result my pecs were sore so I came up with this chest massage YouTube video. It's done me some good, hope it does you some. Try it out Chest Pec Massage: Do It while You View It. Let me know what you think.

photo by Mylor

The Hip Butt Massage

Every active person needs the benefits that only massage can deliver to their glutes and hip flexors. Here’s how to get those benefits when you need them.


To get the best massage for your hips and glutes, you’ll need a couple of massage tools. For your hip flexors, those skeletal muscles that flex your hips, you'll need a Backnobber II. For your glutes a hard squash ball, super ball, or golf ball will come in handy. You'll also need a hard chair. If you have any questions about whether your hips and glutes should be massaged or any of the techniques described in this post consult your doctor, massage therapist, or medical practitioner.

Eight Steps to a Hip Glute Massage
Step 1
Glide your hands over your hips to warm them up.

Step 2: Hip Massage Using Your Hands


Stroke #1: Sitting akimbo, press your hands into your hips and roll your pelvis slowly in small circles. This should feel good.



Stroke #2: Place your thumbs on your front hip flexors (the place where your thigh meets your hips). Four fingers from each hand rest on your sides and extend towards the seat of the chair. Press & roll your thumbs into your hip flexors. If nothing else it will give your thumbs a pretty good workout. Relax your hips while pressing & rolling your thumbs. Move your thumbs around until you’ve explored the territory.



Stroke #3: Holding your hands at 90 degree angles to the sides of your hips press and press & roll your finger tips directly into the sides and backs of your hip flexors. Again explore the terrain.



Stroke #4: Press and press & roll the heels of your hands into your front hip flexors. Use your upper body weight to lean into it. Move your hips in small circles clockwise, then counter clockwise, and adjust your hands ever so slightly until you’ve got it covered.



Step 3: Hip Massage Using The Backnobber II
Stroke #1: Press and press & roll the Backnobber II into the muscle and fleshy areas on the sides of your hips. Begin at the back of your hips and gradually press & roll your way to the front. Lean your hip into the knob at the end of the massage tool while relaxing your hips. I don’t recommend massaging your hip bone with the massage tool. When you've finished massaging one side move onto the other.


Stroke #2: Front Hip Flexors
Hold the massage tool perpendicular to the floor. When massaging your right hip flexor rest the top knob on your right hip flexor. Place your left hand just above the knob and your right hand on the inside of the tool even with your right thigh and press down. Be careful you’re in delicate territory here. Go slowly and get comfortable with this stroke. Move your hands slightly to massage different spots. Or just rotate your hips in small circles. Be careful. Relax and breathe into it.


Stroke #3: Rest the bottom S curve on your front hip flexor. Then, sitting up straight, just press on the top of the upright S. Press, and press & roll the curved section at the bottom of the S into your hip flexors.

There are many more variations you can try with the Backnobber II. Find some that work for you.


Step 4: Booty Ball Massage
Place a small hard rubber ball* under your glutes and rotate your hips in small circles, clockwise and then counter clockwise. Periodically shift the position of the ball. Continue shifting the ball and circling your hips. You may find that different sized balls work better for different parts of your glutes, depending on the size of the padding in your chair and your seat. After massaging one side give your other seat a treat.

Step 5: More Booty Ball Massage
After moving the ball to your other side follow the same routine of rolling your hips and moving the ball ever so slightly until your glutes have been massaged. Stay relaxed and breathe deeply into your butt.

Step 6 Gliding
Repeat Step 2 by gliding your hands over your hips.

Step 7 Drumming
Drum, slap, or tap your hips and glutes with the heels of your hands or your fists. You’ll have to stand up to drum your glutes but it’s worth getting up for.

Step 8 Rock’n Roll
Get up and shake it, move your booty, your hips, dance!


Test: OK, now get up, walk around, and feel the difference a hip butt massage can make.

Suggested Time: 5 to 10 minutes (but take as long as you need)

Conclusion: Try variations on this routine every time your hips or butt feel a little tight.

Notes:
* I highly recommend a hard squash ball. Squash balls are made of rubber of two types: hard and soft. The hard ones make great massage tools, the soft ones do not. Squash balls are a little smaller than a golf ball. Any hard rubber ball about the size of a golf ball should work. A golf ball can also be used but is not as effective as a hard rubber ball.

For more information on hip flexors: http://en.wikipedia.org/wiki/Hip_flexors

For more information on the gluteus maximus muscle: http://en.wikipedia.org/wiki/Glutes

And for more than you ever wanted to know about the butt: http://en.wikipedia.org/wiki/Butt

And to watch the YouTube video The Hip Booty Massage: Do It While You View It

Foot Massage for Runners

Every runner needs a foot massage, here’s how to massage your feet and feel better fast.

Nine Steps to Happy Feet
Step 1: Choose the foot that most needs a massage.
Step 2: Glide your hands over that foot to warm it up, from your toes to your ankle.
Step 3: Squeeze your whole foot beginning with your toes and moving gradually towards and eventually up your ankle. Look for tender areas and work them a little extra.
Step 4: Squeeze, pull and twist each toe. Begin with the biggie and end with the pinkie.
Step 5: Press both thumbs into the bottom of your foot and press your remaining eight fingers into the tops of your foot. Begin near your toes and move towards your ankle.
Step 6: Repeat step 5, but this time roll your thumbs as you press into your foot.
Step 7: Press and roll your fingers into your ankle area.
Step 8: Repeat Step 3 and squeeze your foot beginning with your toes.
Step 9: Drum the tops and bottoms of your feet lightly with your fists.

Get up and walk around noting the difference between how your two feet feel. Then sit back down and do it all again with your other foot.

Suggested Time: 2.5 minutes per foot (but take as long as you need)

There are two types of runners those who have foot problems and those who will have foot problems. Foot massage will relieve problems that you have now and prevents new ones from forming.

Extra: All you need for a good foot massage is a hand and a foot. To go deeper try a massage tool. My favorite is the Backnobber II. While it’s not designed for the foot it’s still the most effective tool I’ve found for my feet. You just pull the little knob at the end into your foot with as much or as little intensity as you need. Move it from spot to spot until you’ve found all the spots that need work.


Backnobber II used for foot massage

Watch the YouTube video of this massage: Foot Massage: Do It While You View It

How to Choose The Best Self-Massage Tool

The most important thing to look for in a massage tool is one that will leave you feeling better than when you started. Just how much better determines how effective the massage tool is. In Part III of this series of posts called "Massage Tools that Work," we’ll take a look at some alternatives to the foam roller, in search of the perfect massage tool, or at least my idea of one.

Here’s what I look for in a massage tool:

Power: Does the massage tool let you control the intensity of the stroke?
Precision: Does it enable you to direct pressure to the precise muscle that needs it?
Reach: Does it empower you to reach your back body and the bottoms of your feet?
Relaxation: Does the tool let you relax while delivering intensity?
Release: Does it enable you to effectively release trigger points?
Portability: Is it easy to carry around? The smaller the better.
Aesthetics: Is the tool cool looking or frightening?
Ergonomics: If it’s meant to fit comfortably in your hand, does it?
Versatility: Can you use it to massage everything from your toes to your head?
Final Test: Does it leave you feeling better than when you started?

Massage Tools that Work
No doubt, hands down, the best massage tools are your hands. The tools listed below are intended to make your hands even more effective. Here are some of the massage tools I’ve tried with varying degrees of success:

The®Stick is the best marketed massage tool on the market but fails my first rule. It doesn’t make my hands more effective. The stick suffers from many of the same problems the foam roller does. It lacks precision, and unlike the roller it does nothing for my back body.

The Trigger Wheel® is powerful and precise. I’ve found it effectively releases trigger points. It’s a little short on reach and style.

The Dolphin massage tool is aesthetically pleasing and can be used to effectively release trigger points, it too lacks reach. But its snout, fins and tail make it fairly versatile, powerful, and precise.


The Knobble II® is a pleasant looking tool that comes in bright colors. It feels good in your hand and can be used to effectively resolve trigger points. It fits in your pocket so you can take it any where. And while you can rest it on the floor and lean your back into it to release trigger points it is not as effective as other tools for delivering a back massage. On the other hand, it can be extremely precise and powerful.

The Bongers are a fun drumming massage tool used to deliver a pleasant stimulating stroke. I don't find it a particularly effective tool for releasing trigger points, but it leaves me filled with energy. It feels good to bong yourself or a friend.


AccuMassage: This tool has by far the most interesting design and is surprisingly effective at releasing trigger points in the neck and shoulders. And if that is your only purpose in owning a massage tool this is the one for you. But it won’t do much for your back or feet. Use this tool in public and you’re guaranteed to attract attention.

The Ma Roller is a terrific tool if all you want to massage are the muscles on either side of your spinal column. It will also work on your hamstrings, calf muscles, and glutes but it’s less effective on your front body and certainly not on your face or hands. It suffers from many of the same drawbacks as the foam roller, but I like it better than the roller because it can be much more effective on your erector spinae muscles and it’s more powerful.

The Foam Roller lacks precision, isn’t particularly portable, and is not effective at releasing trigger points. I think of it more as an exercise tool than massage tool.


The Theracane® has reach, power, and precision. You can relax while using it, and it effectively releases trigger points. But it looks like a weapon and is not particularly portable.


The Body Back Buddy™ is like the Theracane®, it has reach, power, and precision. The large one I have looks like the Theracane® on steroids so it too lacks portability.


The Backnobber II® may have it all: reach, power, and precision. You can relax and allow your body's weight to press into the tool. It does an excellent job releasing trigger points on your back, the bottoms of your feet, pretty much anywhere you've got them. Its “S” design is simple and pleasing to the eye. And because it snaps into two smaller pieces it’s more portable than the Theracane® or Body Back Buddy™. Its two halves can be used independently of each other if you’re in cramped quarters. It’s only drawback: it won’t fit in your pocket.

*If you know of any tools I should try please let me know.

Conclusion
While no massage tool is perfect, there are many good ones to use depending on your needs. The ones I find myself using most often are the Knobble II® and Backnobber II®. Try them all, find the ones that you like best, and let me know what works for you.

This is the third of a three part series called "Massage Tools that Work."