Short Marma (Acupressure) Sequence

07:58

07:58

Short Marma (Acupressure) Sequence

by The Holistic Initiative - Emilie Berger

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

3

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.

Grounding Prana Nervous System Balance Energy Circulation Breath Awareness Body Awareness Grounding Technique

Meet your Teacher

The Holistic Initiative - Emilie Berger

Portland, OR, USA

Meet your Teacher

The Holistic Initiative - Emilie Berger

Portland, OR, USA

Transcript

This practice is designed to stabilize prana. It's called pranastana 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. Creates energy there. And then place your palms over your eyes for just a moment. To breath in. And a breath out Bring your right palm to your forehead and your left palm to the back of your head. Hear 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. To step in the Marma. Again, Either gentle pressure or some circles. Inhale. Exhale. 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 skandamarma. And as you move your head towards the 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. Exhale. Release and shake off that energy. Of your body Close your eyes for a moment. Notice how you're feeling. Inhale. And exhale. We'll move to the legs to medial Janu or Indrabasta Marma which is. . . A little below the knee. We'll do one side at a time but if you're doing it at 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 Gulf of Marma. Right side. Gentle pressure, Inhale. Excel. Inhale. Exhale. Release left side. Adjust yourself. Inhale. Exhale. Inhale. X. From here, Kshipramarma. You can find the same hand of the same foot or you can do opposite foot. It's up to you. And the point Inhale. Exhale. Inhale. Exhale. Release the right side. Left side Inhale. Exhale. Inhale. Exhale. Release the point, Again shake off the energy. Place your right hand on your belly. Place your left hand on your heart. Connection to radium. To that space of the chest. Inhale. Accent. Inhale. Exhale. Keep your right hand where it is. Place your left thumb to Stapani Mudra. Marma one more time. Third eye, Inhale. Exhale. Inhale. Exhale. Right hand stays where it is, Second and third finger to the crown of the head. Inhale. Exhale. Inhale Exhale. And then release both hands if you feel that need to. Shake it off again, Do that. And then it stood for a moment. Letting energy circulate through the body. I'm gonna encourage you not to get up and move right away. Just let all of that resettle. You don't need to do anything. To set your body. Do what it knows how to do. When you feel ready you could stay here very much longer but if when you feel ready you can Go ahead and open your eyes. And move gently as you step off wherever you're sitting.