if you do yoga and use a video or book please post it. i am in the market for more specific knowledge.
the foam roller is the devils work. i use the grid by triggerpoint. i use it on days when the legs are super sore. it works for me as i can really roll out the knots and stretch the muscles. i roll all the leg muscles per the instructions that came with it as well as my back. almost as effective as a real massage for me.
http://store.tptherapy.com/
later.