Hello and welcome to this guided Ayurvedic foot massage tutorial.
You're going to need some warm oil to do this massage,
So if you don't already have that,
Pause the recording to warm up your oil.
Make sure you're using a massage oil that you like and that you enjoy using on your body.
If you know your Ayurvedic constitution,
You might like to choose an oil that's best suited for you.
You can use sesame or almond oil for Vata,
Sunflower or olive oil for Pitta,
Or sesame or mustard oil for Kapha.
But the most important thing is that it's an oil that you like and that you've warmed it up enough to feel warm against your skin.
And when you're ready,
Let's begin.
Choose which foot you would like to start with.
If you know your constitution and you are a Pitta type,
You can begin on the left foot.
Or if you are Vata or Kapha,
Begin on your right foot.
But we're going to be doing both feet anyway,
So there's no need to worry about which one to start with too much if you don't know.
Now take some warm oil and cover your chosen foot in oil.
Spread the oil over the whole of your foot and gently begin to massage the oil into your foot.
Now we'll move on to some friction strokes.
Vigorously rub your foot,
Rubbing your hands all over the foot until you feel the feeling of heat under your hands.
The heat created by this friction opens the skin of the feet to better receive the oil.
Now bring your thumbs onto the sole of your foot.
Take your thumbs right down to the heel and slowly press your thumbs up the centre of the sole of your foot.
And then open the thumbs to each side and move down the sides of the feet.
Do this several times,
Massaging up the centre of the foot and down the sides.
And now bring your thumb to the ball of the foot and make some sweeping movements from side to side along the ball of the foot,
Underneath the toes.
And now massage along the sides of the feet,
Making circular movements with the fingers along the outside of the foot,
From the outside of the big toe,
Along the side of the foot to the heel and back up again.
Do this several times on the big toe side and then on the little toe side.
Now take hold of your big toe and make some circles with your big toe,
First moving in an anti-clockwise direction and then in a clockwise direction.
Repeat this with each of the toes,
Making some circles clockwise and then some circles anti-clockwise.
And now bring your index finger into the space between your big toe and your second toe and massage into the space between the toes,
Making some anti-clockwise circles and some clockwise circles.
Repeat this in each of the spaces between the toes.
And now massage the top of your foot.
You might like to make some figure of eight shapes over the top of your foot here.
And now let's move on to the mama points.
Look at the sole of your foot and find the mound underneath your big toe.
Squeeze the sides of your foot together and you'll notice an indentation forming just beside your big toe mound,
In line with the base of your third toe.
This is talirudaya mama.
Push your thumb into this point and make some anti-clockwise circles and some clockwise circles.
And now just gently hold the point with your thumb.
If you like,
You can imagine healing or calming energy entering into the point.
Now we'll move on to kutcha,
Which is a larger mama point.
So just bring the palm of your hand to the lower ball of your foot and make some large circles over the ball of your foot and the upper center of your foot,
Just above the arch.
Make some anti-clockwise circles and some clockwise circles.
And hold your hand over that area of the foot,
Imagining healing or calming energy entering into the foot,
If you like.
And now we'll find kutcha shita at the heel.
Take the heel of your hand to the heel of your foot and make some anti-clockwise circles and some clockwise circles.
And pause to hold the point.
To finish with,
Massage your foot in any way that feels good for you.
And finish by sweeping your hands over the foot and off the toes.
Now we'll repeat on the opposite side.
So take the other foot now and apply some warm oil all over the foot.
Then begin your friction,
Rubbing the foot vigorously to create heat.
And now bring your thumbs to the heel and push your thumbs up the center of the foot and open them out to move them down the sides of the sole of the foot.
Move your thumb to the ball of the foot and sweep your thumb from side to side along the ball of the foot,
Beneath the toes.
And then moving on to the sides of the feet,
Make some circular movements with the fingers from the outside of the big toe down the side of the foot to the heel and back up again.
And then do the same circular movements along the little toe side,
Down to the heel and back up again.
Now take the big toe and make some anti-clockwise circles with the big toe.
And some clockwise circles.
And circle each of the toes,
First anti-clockwise and then clockwise.
Now we'll massage between the toes,
So bring your index finger into the space between your big toe and your second toe and make some anti-clockwise circles.
And some clockwise circles in between the toes.
Move through each of the spaces between the toes,
Making anti-clockwise circles and then clockwise circle.
And now massage the top of your foot,
Making some of the figure eight shapes if that feels good for you.
Now find Talaradhaya Mama,
Squeeze the sides of the foot together to find the indentation beside the mound of the big toe.
Make some anti-clockwise circles at Talaradhaya.
And some clockwise circles.
And gently hold the point with your thumb,
Visualising healing or calming energy moving into your body here if you want to.
And moving on to Kutcha,
Bring the palm of your hand to the lower ball of your foot and make some large anti-clockwise circles over the ball of your foot and the upper arch of your foot.
And make some clockwise circles.
And hold your hand over that part of the foot.
And now find Kutcha Sita at the heel,
Take the heel of your hand to the heel of your foot and make some anti-clockwise circles.
Some clockwise circles.
And pause to hold the point,
Imagining healing energy moving into that point if you want to.
And then finish this side by massaging your foot in any way that feels good for you.
And sweep your hands over your foot and off your toes to finish.
And finish by taking three long deep breaths to feel the effects of your massage.
