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HOW TO USE – RMO SPINE

You will need a yoga mat, fitted exercise clothes.
Use on an empty stomach.
Optimum to use once daily.
Use daily before exercise, yoga or running or after having a bath, and you have suitably dried yourself. Use without oil.
Suitable for bodies 12 years of age +.

For those with injury, long-term health conditions, or pregnancy: please consult your doctor to confirm safety for yourself.

Lie down onto your yoga mat.

Bring your heels to your buttocks, so that they are at a right angle to your torso.
Lift your hips, and place your ‘RMO’ (Roll Me Open) underneath your tailbone, ensuring the peaks of your roller are on either side of the spine.

Then take a few deep breaths, gently lower your hips and place the full weight of your body onto your RMO.

Take at least two or three deep breaths, and allow your muscles in contact with your RMO to soften and relax.

Once you feel that relief and relaxation in your muscles, roll or move your RMO an inch up your spine, and repeat the process along your entire spine.

Once you reach your neck, move your RMO to the base of your skull and bring your chin down towards your chest. You can then very gently move your head a millimetre in each direction from side to side, to release the tension at the base of your skull.
To complete the Roll Me Open ritual, lift your head gently off the mat and remove your RMO. 

Rest your head back down on the yoga mat, relaxing for 30 seconds to five minutes. Be sure to drink plenty of water afterwards to hydrate.

How to get the best from your RMO:

It’s tempting to rush straight to your shoulders, but those pesky knots are born from tension in your lower back and hips. Time relaxing the lower torso will ease tension throughout the back and shoulders.
As you form a Roll Me Open daily ritual, you may notice a variation in the areas of tension up the spine. This can relate to your physical, emotional and energetic wellbeing. In order to understand these we may look to the energy centres of the body, called chakras.

If you experience tension….

Around the hips and tailbone (red), root chakra, think about structure in your life.
You could try wearing red and eating red foods and walking bare foot in nature.  

Lower back (orange) sacral chakra, think about boundaries in your relationship or career, make sure you are drinking enough water and avoiding drinks that dehydrate you like any caffeinated drinks or alcohol.  

Diaphragm (yellow), solar plexus, this relates to confidence and personal power, and owning and freeing those parts of yourself. Opening this area literally give you the freedom to breathe easier. 

Shoulder blades, (green) heart, this area relates to feelings of harmony, balance, detachment, so let go of things, feelings and situations that are no longer serving you. 

Top of your shoulders, (blue) throat, is all about speaking your truth, saying how you feel, asking for what you actually want. 

Base of the skull, (indigo/violet), relates to visualising your best self and highest purpose.

If you find your RMO is too deep to begin with, you can place a thick towel over your ‘Roll Me Open’ to soften the peaks for less pressure on your spine.

On first use of your RMO, you may experience some muscle soreness the following day. It is normal, as with any deep massage to experience tenderness the following day. This can be due to toxins and uric acid in the muscles being released, and with regular further use will be a thing of the past!

Once you are familiar with your Roll Me Open ritual, you can use the free 5-minute breathing meditation on SavannahAlalia.com to guide your practice or you can purchase a 20-minute version of the same breathing meditation to go deeper. 

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HOW TO USE – RMO U-TUM

You will need a yoga mat and fitted exercise clothes.

Use on an empty stomach.

Optimal to use once daily. 

Use daily before exercise, yoga or running or after a bath, having suitably dried yourself, and use no oil. 

Suitable for bodies 12+ years of age. 

Not suitable for use during pregnancy.

For those with injury or long-term health conditions, please consult your doctor to confirm it’s safe for you to use.

How to use your U-TUM:

Lay down on your yoga mat. 

Place yourself as if you were about to do plank position, keeping your weight between your elbows and your bent knees.

Place your U-TUM under your stomach and gently and slowly – slowly being the operative word – release yourself down onto the ball into the middle of your abdomen. Use your elbows to decide the amount of body weight you release over your U-TUM. The stomach muscles should be relaxed, allowing you to find any tension in your abdomen.

Take at least two or three deep breaths, and allow your muscles in contact with your U-TUM to soften and relax. 

Move around on your U-TUM, staying within the abdominal cavity, and if you discover any tension, stay with that tension and use small circular motions to gently release that area before moving on to the next area. 

Once you feel that relief and relaxation, move wherever feels good to you. Go through the middle at least once, as well as around the edges of your abdominal cavity. It’s particularly amazing to go from the pubic bone up to just under the diaphragm. Again, breathe and take it slowly. Breathe your way through. As you feel each area releasing, then move on to the next section. Breathe and take your time on each section. No rush, just release. 

When you’ve finished, remove your U-TUM and lay on your belly. Rest here. Support your head with your hands if you like, relaxing for 30 seconds to 5 minutes. Be sure to drink plenty of water afterwards to hydrate. 

How to get the best from your U-TUM: 

Know again that nothing here should hurt, but if it does, then you know something is happening there. Take it gently and slowly, and be sensible in what you do. Use your breath. Relax onto the ball as much as you can. 

Also, there is no need to be nervous about laying on your stomach with something underneath you – your liver and other organs will be fine. They are designed to move around; in fact, this will help them, as it is like a gentle internal massage, improving their blood flow. The key thing is to take it slowly.

Know that if done slowly and with care, this deep approach to your abdomen is always only going to be good. Listen carefully to your body and if it’s too intense, use your arms to take your body weight up – but eventually, you should be able to put your full body weight on it and be fully relaxed.

As you form a Roll Me Open U-TUM daily ritual, you may notice a variation in the areas of tension in the abdominal cavity. This can relate to your physical, emotional and energetic well-being. In order to understand these, we may look to the energy centres of the body, called chakras. The two chakras that are most disturbed in our modern-day life are the sacral and solar plexus chakras. Opening and releasing these areas daily can help you establish boundaries in your relationship or career, as well as increase your confidence and personal power.

On first use of your U-TUM, you may experience some muscle soreness the following day. It is normal, as with any deep massage, to experience tenderness the following day. This can be due to toxins and uric acid in the muscles being released, and with regular, further use will be a thing of the past! 

Once you are familiar with your Roll Me Open U-TUM ritual, you can use the free 5-minute breathing meditation on SavannahAlalia.com to guide your practice or you can purchase a 20-minute version of the same breathing meditation to go deeper.