Marma therapy is an uncomplicated and easy-to-learn technique of regaining the vital energy.

There are a few things you can do on your own, from home to stimulate the Marma Points:

  1. Try Yoga! There are some fundamental poses described here with step-by-step instructions. 

  2. Be-Kind-to-Yourself - Self-Marma-Massage!

Lets' start with Yoga: For successful practice of self-marma therapy, posture is important. You must remain steady, quiet and mentally alert during this practice. A sitting posture is most convenient for the person. Usually one should assume a posture of a cross-legged position, keeping the spine erect.

 

Keep the hands on the knees in upward position or one can adopt the jnana mudra.

 

Sukhasana is a basic and foundational sitting posture. It is a beginner level crossed-leg, sitting and restorative asana, that enhances your sitting posture and alignment of the body from head to toe.

Easy Pose is among the simplest meditative postures and it is suitable for all beginners and advanced level practitioners. It opens the hips and lengthens the spine. Also, this asana keeps us grounded and calm.

This asana takes you to a different level of joy, happiness (Sukh), and comfort, therefore we call it Sukhasana or Easy Pose. It mainly focuses on the following muscles:

  • Thighs and hips

  • Knees and ankles

  • Back
     

Easy pose brings a balance between physical and mental body,

creating a deep rejuvenation of your body and mind. It brings calmness,

patience, and relaxation within you. Now, let’s see how to

perform this asana.

 

How to Do Easy Pose

 

As its name suggests, this pose is quite easy to perform.


Prepare the Asana

  1. Sit on a yoga mat, with your legs stretched and straight.

  2. Keep your spine straight and erect. You can place your hands over the thighs.

  3. Here, you form Dandasana. (Dandasana – The Staff Pose, is a simple sitting pose which forms the starting position for most other sitting yogic postures. In Sanskrit, Dandameans is a stick or staff and Asana means a pose. How to do Dandasana: sit on the floor and stretch your legs in front of you. Take a couple of breaths here to bring coordination with the breaths). 
     

  4. Getting Into the Asana

  5. Inhale and fold your legs one by one.

  6. Firstly, bring your right foot under your left thigh. Then, place your left foot under the right thigh.

  7. Keep your knees wide and shins crossed.

  8. Note- The inner edges of the feet should be resting on the thighs, while, the outer edges resting on the floor or mat.

  9. Make your legs relaxed, keeping the spine straight and lengthen your neck.

  10. Note- Keep the head, spine, and neck aligned.

  11. Place your hands on your knees or thighs, wherever you are comfortable. You can also place your hands in Anjali Mudra (Salutation Seal)Gyan Mudra, or any other Hasta Mudra. (Hasta Mudras are hand gestures that assist in guiding energy flow to particular parts of your brain. Mudras come in different types, and each type has different benefits—but this depends on what you especially need. Mudras are combined with breathing in order to increase Prana flow in your body.)

  12. Now gaze straight and breathe deeply. You can also close your eyes for better concentration. Bring your awareness to the Chitta and feel the flow of Prana. (Citta is a Sanskrit word meaning "consciousness" and is derived from the root word, cit, meaning "to perceive." It is all that is perceived and all that can be perceived. Consciousness is the space that holds all perceivable things. Citta may also be thought of as Spirit.)

  13. Hold this asana as long as you are comfortable. You can do the same with the reversed order of legs.


Releasing the Asana

  • When you are done, take a slow and deeper breath.

  • Exhale, straighten your legs and get into Dandasana.

  • Now, breathe normally and relax.


Beginner’s Tips

  • Perform pranayama in conjunction with Sukhasana to increase the benefits of this asana.

  • You can place a folded blanket under your hips for additional support.

  • In the beginning, sit against the wall to keep the spine straight and erect.
     

Precautions and Contraindications

  • Do not tighten your ankles while performing the Easy Pose. Instead, keep the ankles flexible.

  • Do not tilt your head down. Keep the head raised, crown facing towards the ceiling.

  • Make sure to not arch the spine from the lower back.

  • If you are having a backache, do not perform this asana more then 5-10 minutes.

  • Avoid this asana if you have a recent or deep injury on your legs, hips or back.

  • Do not perform this asana if you have arthritis on knees, inflammation on the back, or any other spine-related issues.
     

Benefits of Easy Pose
 

Sukhasa might look simple and less effective, but it comes with a heap of benefits. The following are the benefits of Easy Pose:
 

  • This asana puts the muscles of the back into work. It enhances the alignment of the vertebral columns and improves the flexibility of the spine.

  • Easy Pose tones the hip muscles. It removes all the tension and stress stored at the hips and provides mobility to the hips.

  • Since this asana is a meditative pose, it increases the flow of prana to the body. Thus, it stimulates the proper circulation of the vital life force in the body and enhances the overall function of the body.

  • Sukhasana brings a sense of calmness to the mind. It soothes the brain and removes its restlessness. Also, this asana removes negative emotions like anger, stress, depression, etc. It fills the body with the sensations of relaxation and peacefulness.

  • Our daily sitting habits impoverish our sitting posture. This asana nourishes the hips, pelvis & spine and improves overall sitting posture.

  • Easy pose removes stiffness from our thighs, hips, and lower back, and increases the fluidity of these parts.

  • This asana brings our awareness to the soul within. It makes us internalize our true selves.

Lotus Pose (Padmasana) - How to Do Padmasana (Lotus Pose)
 

  1. Legs crossed and hands in Gyan mudra in Lotus pose.
    (Gyan Mudra is a mystic position of the thumb and index finger
    depicting a gesture of supreme knowledge. Contact of index finger
    and thumb represents the union of the individual soul with the
    supreme soul, evolving wisdom over ignorance which leads to
    enlightenment.)

  2. Sit with your legs extended towards one edge of the mat, feet together,
    spine straight, arms resting next to hips. It’s an initial pose called staff
    pose (Dandasana).

  3. From staff pose, reach down, grab the ankle of the right leg with your
    hand, bend the knee and lift it up to the upper body. Then wrap up
    your bent lower leg with elbows and roll this leg side by side for a few
    breaths to release any tension in the hip joint. It’s called Leg Cradle.

  4. Now place the outer edge of right ankle on the left groin in such a manner that foot’s sole faces the sky like lotus flower petals bloom freely. It’s one-legged lotus pose.

  5. Next, do the same with the left leg. Grab your left ankle, bend it from knee, lift up and swing it side by side for a few breaths. Then, cross the left ankle over the right shin and place it over the right groin in the same way as we did with the right leg (sole facing upwards). It’s full lotus pose.

  6. With both legs crossed, press heels firmly against lower belly and place your hands on knees facing up. Hands can be placed in some yoga mudras based on the Pranayama or meditation practice.

    For meditation, Gyan mudra and Dhyana mudra are the most suitable hand gesture you can make in lotus pose.

  7. If you’re comfortable, hold the pose and take a few deep breaths. In traditional Padmasana, the head is brought forward just like in the Chin lock and gaze is fixed at the nose tip. It’s called nasikagra drishti.

  8. In order to balance both sides of hips, the same procedure is done left leg first (instead of right leg). For that, to come out the pose, slowly grab your upper leg first & then lower and extend it forward as at the beginning of the pose (staff pose).

 

Hand Mudras for Padmasana

  • Yoga hand mudras are a great tool to deepen the effect of any yoga asana.
    In Padmasana, while hands resting over knees can take such different
    gestures that will help you to concentrate easily.

  • Jnana or Gyan mudra – With palm up and the tips of index finger and
    thumb touching each other.

  • Chin mudra – With the palm facing down the and the tip of the index finger
    touching the tip of the thumb.

  • Dhyana mudra – With both hands on the lap, the right palm placed on the
    top of the left palm, and both the thumbs touching each other.

 

​Benefits of Padmasana
 

  • Soothing effects on the nervous system and brain.

  • Brings the steadiness of the body and mind.

  • Stimulates the muscles and nerves of the pelvis, abdomen,
    spine, and bladder.

  • Helpful during menstrual cycle and pregnancy.

  • Direct the flow of the prana from the base to the crown of the head.

  • Activates the Muladhara, "Root", Swadisthana, "Sacral", Ajna,
    "Third-Eye", and Sahasrara, "Crown" Chakras.

  • Awakens the dormant kundalini energy.

  • Releases the tightness in the SI joint 4 and hip flexor muscles.

  • Cures constipation, flatulence, and indigestion.

 

Contraindications and Cautions
 

  • If you had recovered from any recent surgery or chronic injury please consult a doctor before practicing this pose. Lotus Pose may seem simple but it is considered to be intermediate to advanced asana. Hence, beginners should do this asana with caution or under the supervision of an experienced yoga instructor.

  • Padmasana should be avoided in the following conditions:

    • Weak or injured ankle and knee joint

    • Hip injury, sciatica or sacral pain

    • Severe back or neck injury

 

Half lotus posture - (Ardha padmasana)


By going through the following steps one by one
practitioners can learn and educate themselves for
the safe practice of Ardha Padmasana.
 

Preparatory Poses

Before coming into Ardha Padmasana, a practitioner
is advised to go through the pose (below)
for more opening in the hips:
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Gaumukhasana (Cow Face Pose)

                                                       

 

 

 

 

 

 

 

 

 

 

Sukhasana (Easy Pose)

 

 

 

 

 

 

 

 

 

Baddha konasana (Bound Angle Pose)

How to Do Ardha Padmasana - (Half Lotus Pose) 
 

You can perform Ardha Padmasana on a yoga mat, carpeted floor, or soft surface. It’s advised to perform it at the end of a yoga session, if not, proper warm-up yoga is necessary before Ardha Padmasana practice.
 

  1. Begin by coming into Dandasana. Keep your legs, spine, and neck straight.

  2. Now, bend your right leg, grab your foot with both hands and place it in the left hip crease in a manner that your right sole is facing the ceiling side.

  3. After that, slide your left leg and place it under the right thigh, where the left ankle presses against the right inner thigh. Both your legs remain in a crisscrossed fashion.

  4. Now, lengthen your spine to straighten the back and neck. Roll up your shoulder and place your hands on your respective knees along with the crown of the head facing the ceiling side as well.

  5. From here, close your eyes, or one can keep them open and breathe slowly and deeply. Now, maintain the pose for few minutes and then change your legs to complete the practice.

Contraindications of Ardha Padmasana

  • Practitioners experiencing pain while bending the knees and in the lower back due to sitting longer, should immediately release the Ardha Padmasana pose.

  • In order to place the right foot in the left hip crease, Practitioners should bring a convex curve in their spine to set up space for the leg leaving the floor.

  • In the final position, avoid pressing the foot by the thighs. Keep legs free as it prevents tension in the calves and thighs.

Ardha Padmasana Beginners Tips
 

  • In Ardha Padmasana, Practitioners with a high BMI index or Obese body might face difficulty in keeping their feet on either thigh. So, placing a block under each thigh act as a remedy in this.

  • If you experience hip pain, place a soft blanket under your hips.

  • Keeping the spine erect in this asana as it aligns the chakras in a line. This is necessary for the prana to be affected by deep and slow breathing. So, those who are unable to keep their spine erect longer should sit against the wall. This will shift the focus on breathing instead of spine alignment.

Diamond posture - (Vajrasana)

 

  • Vajrasana is the simple asana which can be practiced after lunch or dinner. Vajrasana is also known as ‘diamond pose’ which is best for practicing breathing exercises and meditation. Regular practice makes you stronger and healthier.

 

 

 

 

 

Vajrasana Steps
 

  1. Sit on the flat floor and fold your legs as shown in the accompanying image.

  2. Keep the spine straight and close the eyes.

  3. Keep the right palm on right knee and left palm on left knee.

  4. Now start to inhale slowly then exhale.

  5. When you exhale try to think that your disorders are coming out from your nose.

  6. Repeat these steps for 5 minutes and take a rest. You can increase the time for 15 minutes.

 

Benefits of Vajrasana

  • Calms the mind and bring stability to the mind.

  • Cures constipation, acidity, increases digestion process.

  • Those suffering from gas problems can practice immediately after lunch or dinner.

  • Helps to get rid of back pain.

  • Cures stomach issues.

  • Cures urinary problems.

  • Strengthens the sexual organs.

  • Increases blood circulation.

  • It is preferred for meditation and concentration.

  • Helps to reduce obesity.

  • Strengthens the thigh muscles.

  • Acts as a painkiller in arthritic patients.

 

Duration of Pose

  • Practice Vajrasana for 15 to 20 minutes after lunch or dinner. You can increase the period as long as you can. You can practice before having food, as well.

 

Sukhasana.JPG
Padmasana (lotus).JPG
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Gyan Mudra

Marma Point Therapy-Explained

Jnana Mudra.JPG

Jnana Mudra

Half Lotus Pose.JPG
Cow Face Pose.JPG
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Bound Angle Pose.JPG
Diamond Pose.jpg

Marma points are energy points in the body used for healing in Ayurveda. They can be compared to acupuncture points in Chinese Medicine. 

Literally translated, marma means ‘a point that can kill’, and indeed some of the marma points have been identified and used in martial arts, however in marma point massage, these points are only used for healing purposes! They’re also identified as neurolymphatic points, stimulating the removal of lymph and enhancing the efficiency of the body’s organs. 

The focus of marma point massage is primarily to manipulate subtle energy or prana, but physically they’re also very effective for relieving stiff muscles and boosting circulation.

 

Marma therapy is used extensively throughout Ayurveda, and is considered important in self-care and self-healing practices. Just as many of us are (re)discovering through yoga, the key to greater health and happiness doesn’t necessarily lie outside of us, but instead is quite literally at our fingertips.  

There are said to be 107 marma points on the body, each serving a particular purpose, and each with its own name and specific way of massaging it. Different oils are used depending upon each person’s Ayurvedic dosha type. 

More about Ayurveda and Doshas! (stay tuned)...

Marma points are measured in anguli or ‘finger units’. For instance; the marma point Hridaya (meaning ‘heart’) is found at the sternum, and measures four anguli in size. It is best massaged in a broad and gentle way with the palm of the hand with sesame oil in order to calm the energy of the heart. Mustard oil can be used to enhance circulation, and acupressure at this point can help relieve stress and negative emotions. Try it for yourself – even just placing your hand here can have a calming effect.             

Marma Point massage therapy can be both relaxing and invigorating. It can not only help loosen your muscles and tissues, but it’s also thought to help promote the proper flow of energy around your body.

 

The good news is that you don’t have to be a certified massage therapist to give yourself a Marma Points Massage. Here’s how you can massage your own marma points without a professional:
 

  1. Use the tips of your fingers to gently but firmly stimulate each marma point listed below.

  2. Massage each point in a clockwise circular motion for up to 5 minutes.

  3. Optionally, use herb-infused massage oils during your massage.

Below, you’ll find some of the more notable marma points that you can easily stimulate using the massage technique above.  One of the best things about knowing where certain marma points are located, is that you can utilize them and use a gentle self-massage technique wherever you are, and whenever you need to!

 

Keep reading for three marma points you can massage daily to help you feel vibrant and well wherever you find yourself!

 

1. Talahridaya

Known as the point at the ‘heart of the hand’, this marma point is found at the center of the palm, and measures ½ anguli (half a finger unit) in size.

 

Talahridaya marma point

This point is closely linked to Anahata, the heart chakra, and is thought of as an important point in stimulating circulation throughout the whole body. It links closely to the lungs and respiratory health, and is also a vital marma point to work with regarding communication. Therapists who use their hands can also massage this point before a treatment to enhance the flow of prana to the palms.  Massage this point in a strong, circular motion for roughly five minutes. Sesame or almond oil is best used, with essential oils like eucalyptus for opening blocked sinuses or ‘energizing’ the hands. You can also energize the point further by rubbing the palms together until they feel warm. 

 

2. Indrabasti

Referring to the God Indra’s arrow, this point is found at the center of the calf muscle, and measures approximately ½ anguli (half a finger unit).

Indrabasti marma point

This point is located on the back of the lower leg. Massaging the calves is important to do daily, as they can very easily become tight, but also because they’re one of the most important parts of the body regarding blood flow! They are sometimes referred to as the ‘second heart’ pumping the venous blood back up to the heart through the veins as they contract and release through movement and exercise.

 

When they’re unable to work efficiently, the heart has to work a lot harder. Another reason to get up out of your chair as much as you can!  In Ayurvedic marma therapy, this point is said to control the digestive system and the activity of the small intestine. Massage this point with a strong, circular motion for roughly five minutes. Acupressure here can increase agni or ‘digestive fire’ and digestion, especially when your massage oil is combined with essential oils like fennel, ginger, cinnamon or black pepper.

 

3. Phana

Meaning:  ‘a serpent’s hood’ and located at the sides of the nostrils.

Phana marma point

This point is located on each side of the nostrils. Each of these two points measures ½ anguli (half a finger unit) in size, and is located just outside the base of the nose, where the nostrils open out. These points are said to control the flow of prana through the subtle body, the sense of smell, and the sinuses.
 

To massage these points, use a strong and circular motion for about five minutes simultaneously. When using the index finger for acupressure at this point, it is said to help relieve headache symptoms and sinus congestion, and can be even more effective when coupled with aromatic oils like peppermint, eucalyptus or camphor. Choose a massage oil such as mustard or apricot oil if available.

Try Yoga! Some Key Yoga Poses can be Helpful

Be-Kind-To-Yourself, Self-Care Marma Massage

Notable Marma Points for Self Massage.JP
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Indrabastic Marma.JPG
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