Short Marma (Acupressure) Sequence

A short, deeply grounding practice using Ayurvedic acupressure (Marma Chikitsa) to stabilize prana, calm the nervous system, and restore balance. This can be practiced anytime you need centering and support. Sit with hips elevated above knees, spine long, and chest open.

Props needed:
• Cushion or blanket for seated support

Practices included:
• Forehead and back of head hold
• Vidhuram Marma (base of skull)
• Sthapani Marma (third eye)
• Urdhva Skandha Marma (midpoint of shoulder)
• Medial Janu / Indrabasta Marma
• Gulfa Marma (ankle point)
• Kshipra Marma (base of big toe)
• Basti + Hrid Marmani (belly and heart)
• Basti + Sthapani Marmani (belly and third eye)
• Basti + Murdhni Marmani (belly and crown)

Please note:
For educational purposes only and not a substitute for medical advice, diagnosis, or treatment. Consult a qualified healthcare provider to ensure this practice is appropriate for you.

Transcript

This practice is designed to stabilize prana. It's called pranasthana and to regulate the flow of energy in the body and to ground energy down towards the earth. So find a seat. You can sit cross-legged but we're going to move the legs so don't worry too much about it. Go ahead and rub your palms together. Create energy there and then place your palms over your eyes for just a moment. Take a breath in and a breath out. Bring your right palm to your forehead and your left palm to the back of your head. Feel yourself being held. Relax your face. Inhale. Exhale. Inhale. Exhale. Release and place your thumbs to the base of your skull. You could just apply pressure or you can move into small circles. Maybe close your eyes. Inhale. Exhale. Inhale. Exhale. Release your hands. Release your left hand and then place your right thumb to your third eye. Just up in the marma. Again either gentle pressure or some circles. Inhale. Inhale. Exhale. From here give yourself a hug. I'm going to be mindful of the microphone but you're going to place your second and third fingers to skandha marma and as you move your head towards right side you're pressing on the left side. Gentle press. Inhale. Exhale. Release the pressure. Come to center. Move your head towards the left. Press on the right. Inhale. Exhale. And then one more time. Come to center. Move your head to the right. Press on the left. Inhale. Exhale. And switch. Press on the right. Inhale. Release and shake off that energy off of your body. Close your eyes for a moment. Notice how you're feeling. Inhale. And exhale. Move to the legs to medial janu or indrabhasta marma which is a little below the knee. We'll do one side at a time but if you're doing it with somebody else you can do them both at once. It's a little harder on yourself. Inhale. Gentle pressure. Exhale. Inhale. Exhale. Release and then move to the left side. Find that point. Inhale. Exhale. Inhale. Exhale. Release the point. We'll move to go for marma. Right side. Gentle pressure. Inhale. Exhale. Inhale. Exhale. Release. Left side. Adjust yourself. Inhale. Exhale. Inhale. From here, Kshipra marma, You can find the same hand of the same foot or you can do opposite foot. It's up to you. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Exhale. Right hand stays where it is. Second and third finger to the crown of the head. To morning marma. Inhale. Inhale. And then release both hands. If you feel that need to shake it off again, Do that. And then let's sit for a moment. Letting energy circulate through the body. I'm going to encourage you not to get up and move right away. Just let all of that resettle. You don't need to do anything. Just let your body do what it knows how to do. And when you feel ready, You could stay here very much longer, But when you feel ready, You can go ahead and open your eyes and move gently as you step off wherever you're sitting.