As we conclude our asana practice, incorporating a yoga self-massage sequence can be an incredibly beneficial way to enhance our overall well-being. This gentle yet effective routine not only activates the lymphatic system but also stimulates the meridians and nerve channels throughout the body. Moreover, it engages the vagus nerve, the longest nerve in the body, which plays a crucial role in regulating involuntary actions such as heartbeat, digestion, and breathing. This blog post will guide you through a soothing self-massage sequence that helps to nourish the skin, restore balance, and foster a deeper connection to your body.
Why Self-Massage?
Self-massage is a simple yet powerful tool for relaxation and rejuvenation. During your asana practice, the physical exertion may cause some natural oils to seep out of your skin; this sequence helps massage those oils back in, providing your skin with a tonic that enhances its glow and elasticity. Additionally, this practice promotes the flow of lymph – a vital component of the immune system – encouraging the removal of toxins and substances that can hinder our health.
The Yoga Self-Massage Sequence
1. Create Warmth in Your Hands
– Rub your palms together briskly to generate warmth, preparing them for a nurturing massage. From time to time during this sequence, you can warm up the hands again to activate the energy.
2. Forehead and Scalp Massage
– Gently rub your forehead and scalp in a backward motion three times, relieving tension and stimulating hair follicles.
3. Temple Massage
– Use your fingers to apply gentle pressure to your temples, massaging in circular motions for three rounds, promoting relaxation in your facial muscles.
4. Eyebrow Glide
– Sweep your fingers from the centre of your eyebrows outward, releasing any tension along your brow line.
5. Brow to Temples
– Carefully massage the area beneath your eyebrows, using circular motions. Travel from the centre outwards, continuing down the temples and finishing at the front of your ears, before circling around to the back.
6. Inner Ear Massage
– Insert your baby fingers into your ears and rotate gently, helping to stimulate the nerve endings and enhance circulation within the ear, as well as helping to shift ear-wax.
7. Ear Pull and Squeeze
– Firmly yet gently tug your earlobes and squeeze to invigorate the area. Massage around the ears.
8. Eye Palming
– Once again rub your hands together to create heat, then place them over your closed eyes. This ‘palming’ technique allows the muscles of the eyes to relax completely, creating a serene mental space.
9. Nose Massage
– Using the sides of your hands, glide down the sides of your nose three times.
10. Face and Neck Glide
– Draw your hands down the sides of your face and chin, flowing down the neck three times to promote blood circulation.
11. Moustache Area Massage
– Gently massage outward on the area above your upper lip (moustache area), ensuring to repeat it three times.
12. Cheek and Mouth Area Massage
– Smoothly glide down the cheeks towards the chin and round the sides of your mouth three times, again focusing on comfort and relaxation.
13. Chin and Jawline Massage
– Use your thumbs to press gently underneath your chin and down towards your ears, repeating this three times. This area has numerous lymph nodes that can benefit from stimulation.
14. Jaw and Ear Junction
– Massage the area where your jaw meets your ear. Work down and around to enhance drainage and reduce tension.
15. Neck Massage
– Move gently to the back of your neck, kneading the muscles to release any tightness.
16. Arm Massage – Left Side
– Lift your left arm, then massage down from the elbow to the armpit three times. This area is a major concentration of lymph nodes.
17. Shoulder and Neck Transition
– Focus on the top of your shoulder, moving back along the shoulder blade and down the neck, releasing tension accumulated throughout the day.
18. Lower Arm Massage
– With a soft touch, massage down your forearm in the direction of hair growth from the shoulder until you reach your wrist.
19. Elbow Area Massage
– Massage the inner side of your elbow, promoting relaxation in that joint.
20. Joint and Elbow Care
– Massage the elbow and the surrounding joints to help remove toxins and gases that can collect within them, reducing the risk of arthritis.
21. Squeeze and Rub the Arms
– Squeeze the arm downwards from the shoulder to the elbow, then rub the forearm in the direction of hair growth.
22. Wrist Massage
– Gently massage your wrists, focusing on the top of the hand and base of the hand. Use your thumb here to apply pressure at the base of the palm.
23. Finger Squeeze
– Squeeze and turn your fingers from side to side to stimulate circulation. Be careful not to pull them too hard.
24. Gomukasana Arms
– Behind your back, hold your hands in a Gomukasana (Cow Face Pose) position, with your left elbow up. If needed, use a towel strap or grab your shirt behind. Breathe deeply three times, then switch to the right elbow up.
25. Now repeat the above on the right arm.
– Now, switch arms and repeat the entire sequence on your right arm to ensure a balanced and rejuvenating self-massage experience.
26. Chest Massage
– Move on to your chest, starting from the neck and working from the collarbone to the breast area.
27. Breast Massage
– Continue massaging the top of the breast, and then to the side of the breast, moving from the ribs to the breast.
28. Under the Breast
– Massage underneath the breast, moving towards the centreline of your body.
29. Torso Massage
– With your hands, massage from the centre of your torso outward, moving downwards until you reach the waistline, making sure to work around the sides of the waistline.
30. Groin Area Massage
– Stretch your left leg out straight and massage the groin area, which contains a lot of lymph nodes. This area is crucial in drainage and often gathers toxins, similar to the armpits.
31. Leg Massage
– Massage the top and sides of your leg in the direction of hair growth. Pay attention to the IT band, which can often get tight, working down to the sides of the knee.
32. Kneecap Massage
– Bend your knee gently and massage the kneecap.
33. Knee Joint Recovery
– Bend your knee further, using both thumbs to massage under the knee joint, pushing upwards and forwards. This is excellent for knee recuperation, aiding in opening up the ligaments located behind the knee.
34. Calf Massage
– Massage down the sides of your calf, using the direction of hair growth as your guide.
35. Shin Massage
– Continue by massaging down the shins, always following the direction of hair growth.
36. Calf Relief
– Spend extra time on the calves to alleviate any tightness, massaging into the muscle.
37. Ankle Massage
– Cross your legs to the left and massage your left ankle on both sides, providing a comprehensive massage to this important joint.
38. Heel Massage
– Gently squeeze and massage all around your heel to relieve any tension.
39. Top of the Foot
– Focus on massaging the top of your foot, ensuring to use firm but gentle pressure.
40. Sole of the Foot
– Pay special attention to the sole of your foot, kneading and pressing into the arch for a deeply relaxing effect.
41. Balls of the Foot
– Massage the balls of your feet, gently rolling your thumbs or fingers to stimulate the area.
42. Toe Massage
– Finally, squeeze and turn each toe, giving them some extra love without pulling.
43. Repeat on the Right Side
– Now, switch legs and repeat the entire sequence on your right side to ensure a balanced and rejuvenating self-massage experience.
Closing Thoughts
Completing this self-massage sequence serves as a beautiful conclusion to your yoga practice. It allows you to be present, promoting a sense of calm and balance throughout your entire body. Taking this time for self-care shows respect and love for your body, enhancing your connection to yourself. Regular incorporation of this routine can lead not only to physical benefits but also to improved mental clarity, emotional stability, and a deeper sense of well-being.
For maximum benefits, consider using natural massage oils that are suitable for your skin type. Lavender, eucalyptus, or coconut oils can enhance the experience and further relax your muscles while nourishing your skin. Embrace this simple yet profound act of self-love as an integral part of your wellness journey.
Namaste!