The Wisdom of Marmani
Marma is a Sanskrit word with over 20 different meanings. A few examples: Vitality, Crucial, Important, a point of Creativity or Dissolution, a secret spot, mini-minds. Marma comes to us from an ancient Indian healers, and it is a tradition that has been passed down from teacher to student for ages. My teacher/Guru has taught me to see Marma as an entry point to life and death. This is not meant in a sinister way, but Marma points are where energy or prana flows which can also cause us harm when injured. Injury can be physical or even by another's use of words.
I like to think of all beings as more than just the flesh. We are more than what we can see and feel and are all connected because we are all made of energy. Take a moment and think of your energetic body as a mass of water which is trying to maintain balance and stillness. Now think of that mass of water and all the obstacles the water must face. Ripples begin with the small particles and waves by the larger objects. That is in essence what our energetic body is doing.
A Marma point is the bridge between our physical and energetic body. It starts as a vibration called Spanda which has two components: the Cosmic Mind and the Individual Mind. The Cosmic mind represents the divine—how we all have the divine within. The Individual Mind is not simply the brain but includes the intelligence of every cell. Every organ is designed to speak to us in its own way. The Spanda is responsible for the first ripple and is otherwise known as prana. Yogis know prana as the life force within us, and it is made up of Matter and Consciousness. These move through our seven Chakras and down through 72,000 Nadis Lines. The Nadis lines act as channels similar to the meridians in TCM (Traditional Chinese Medicine). The Nadis lines lead to the Marma or Marmani points in the body.
There are 107 classical points with 108th point being the mind. Marma is where the five elements (Earth, Water, Fire, Air, Ether) are formed, where the three Doshas (Kapha, Pitta, Vata) are birthed, the meeting place of the three states of mind Gunas (Sattva-truth, Rajas-movement, Tamas-dark), and where the three essences of energy emerge (Prana-energy, Tejas-brilliance, and Ojas-resilience). Out of the classical 108, there are 44 which are considered therapeutically touchable, while the other 64 are helped through meditation, mantras/sound, and fragrances. Each Marma is made up of Intelligence, Consciousness and Matter.
As you start to work with Marma points, you will begin to connect with your own personal vibration. It feels as though you have a second pulse that doesn’t line up with your heart beat. The Guru Indu Arora, who I was so lucky to learn from, told us to “tune your body to the rhythm of health.” She pointed us to an Ayurvedic Scripture: “Nothing is new, it’s only a reminder to you.”
Our bodies are so very intelligent, and they speak to us all day long. However, sadly we are often out of tune with what they are saying.
So I leave you with this thought... Next time you are working out, or at yoga, or at the ballet barre, or walking the dog, or anything else, notice the taste on your tongue. Try to describe it for yourself. Is it bitter? Dry? Sweet? Believe it or not, that is your tongue’s intelligence speaking to you about the situation or even mind set you are in. I challenge you to start noticing the small things. You may even start to feel your own vibration if you learn to listen.
I am forever a student and always learning, I write from a place of openness and hope to always continue to learn. I would love to hear from you, feel free to contact me with any thoughts, questions or if you would like to give Marma a try. I want to give gratitude to Indu Arora for sharing her knowledge so openly, without tethers of ego. I thank you for the love you share.
Bedtime Routine For Pitta Season
Summertime is in full swing here in the United States, and that means we are in the height of Pitta Season. In Ayurveda, the seasons are broken down into three times of the year.
Vata: Mid- September to January
These are the light, dry and windy months, think of it as Air and Ether elements.
Kapha: January to Mid-May
These are the cold, wet, heavy months, think Earthy and Water elements.
Pitta: Mid-May to Mid-September
These are the hot, humid, and steamy months, think of the elements as Fire and a little Water.
Pitta, when balanced, is a stunning force. It can be the reason that projects are finished, marathons achieved, and grand ideas birthed. Pitta is responsible for that natural drive or the fire within. With all things in life, balance is key. Dosha is our elemental makeup, and we all have our individual combo of doshas—Vata, Pitta, and Kapha. When it comes to our Pitta dosha, we already know we need to balance our homes, our clothing, even our beverages to keep us comfortable in these warmer months. What we don’t often speak about is the aggressive nature that can come about from too much fire within or the burnout from going too hard for too long. Think too much exercise, overwork, and exhaustion in terms of the heat within ourselves. Our bodies are often more in-tune than our minds, so the body will send us warnings to “step off the gas!” We tend not to listen until we hit a wall.
So as we go into our hottest month, August, I want to share some Ayurvedic tips for keeping your Pitta side balanced. This is especially helpful for those who feel that it is hard to stop and take some time to just pause. Give yourself a rest in some peaceful stillness and enjoy summer’s rays of sunshine.
Bedtime Routine for Pitta
Set the Mood
Dim the lights or sit under the moon and stars check in with your self. Just acknowledge how you feel. Don’t judge yourself just observe.
Essential oils or Fresh
To create a cooling effect use Sandalwood, Jasmine, or Mint in your preferred diffuser. Or for a fresh approach, sit with one or all three of these fresh pieces from the earth. Allow your senses to take it in. I would not recommend burning of any sort. Keep your atmosphere clear of any excess heat.
Meditation
Lay down with your back on the floor or earth. Prop your feet up on on a chair or wall. Give yourself permission to let go, no need to work, and use the effortlessness of relaxing to be your guide. If pregnant or with low back trouble, prop something in between your legs and lay down on your side letting gravity help you release.
Mantra
Om Shanti Shanti Shanti
Peace of the Mind, Peace in Speech, & Peace of the Physical Body
The Mantra Om Shanti is about peace. When we recite these words we remind ourselves to create peace for all including ourselves.
Give Yourself Time
Most importantly make this something sacred for you. There is no need to rush—let go of multitasking and try to keep these simple steps as a routine. We are in a time where we are inundated with constant stimulation. Why not make a conscious decision to turn off some of the noise when you can? Include your family if that helps you find stillness. As a mom I know how difficult this can seem. I try to incorporate my family into new routines when possible and when it is well suited for them. I have learned that we all benefit from the quiet time as our busy day comes to an end.
What Is Shirodhara?
Shirodhara oil stream over third eye.
Over time, Shirodhara has become one of Ayurveda’s more iconic symbols or methods of body work. A copper pot hung directly over your head pours a steady fluid (oil or milk) just above the brow line onto your third eye. The word comes from Shiro, meaning head, and Dhara, to pour. These combine creating Shirodhara—to pour over one’s head. There are many forms of Dhara, which can include streaming a liquid over joints or any chakra points.
Before I dive into why this practice is so important, let’s chat about the significance of the third eye. In our chakra system, the sixth chakra, know as Ajna, is located at our third eye point in the center of our forehead. Ajna means command, thus making our sixth chakra our command center. I think it helps to think of our chakra systems as a place where our natural energy, or prana, is already flowing. Keeping these balanced maintains our own well being.
Our Ajna chakra is physically correlated with the pituitary gland and hypothalamus. These are part of our endocrine system, making them the master controls of our autonomic nervous system. When our prana (life force) flows, we have a normal hormonal output. In Ayurveda, we practice a simple logic to help with anyone’s health—like increases like. Therefore, too much of anything is a bad thing. Too much flow of prana could create a surge of many hormones, just as the opposite, a lack of flowing prana, would create not enough hormones. Both scenarios create an imbalance.
The sixth chakra psychologically helps build an experience of the world that is in line with our deepest beliefs, thus being our inner perception. On a spiritual level, this is where our perception of soul originates. So, the deeper into our Ajna chakra we go, the more insight comes.
This brings me to why it is so important to try Shirodhara. Personally, my first Shiro experience was like seeing clearly for the first time from my third eye. I meditate regularly and felt that this practice took me to a deeper state of insight which came from within. My own experience made me understand how special and delicate Shirodhara is. While in school, I was taught to be gentle with clients because the Shirodhara creates such stillness. For some, especially if they have never felt this before, it can generate a large emotional response, and they will need the space to have this experience. This is why I work slowly with anyone new to the process, as it can take some time to be comfortable with these types, of deep internal perception.
The gentle stillness created from the flow of warm oil with infused herbs allows the body and mind to settle down. Not only is this a very relaxing experience, but it also is a wonderful modality for chronic head-aches, insomnia, anxiety, and nervousness. It helps you quiet the mind with your meditation practice, and additionally the oil provides a glorious hydration for your locks that have been soaking up all that summertime sun shine. I recommend leaving the oil in your hair for a few hours to soak in the goodness. In my practice, I work with a tridoshic oil blend to help sooth all doshas, but I also offer custom blends to anyone who is interested or who may need further balance for their specific dosha (particular elemental makeup).
Today is always a good day to try something new. If you are still feeling unsure or would like any information please feel free to contact me with any questions. I’m happy to help.
The Daily Six
These days, it is very hard to steer clear of the bad habits that we develop from our work-life, especially those which manifest in our physical bodies. The Bureau of Labor Statistics tracks how many hours per week the average American works and releases that information as part of the monthly Employment Situation Summary. According to the most recent data (May 2019), Americans worked an average of 34.4 hours per week. I found the age breakdown most interesting: ages 16-19 averaged 24.1 hours, ages 20-24 averaged 34.8 hours, ages 25-54 averaged 40.5 hours, and those 55 and over averaged 38.0 hours. This means that during the majority of our working years we are putting in at least 40.5 hours a week. It’s no wonder our bodies are in constant pain. The Daily Six are designed to address our societies perpetuating factors—the overworked body, the muscle fatigue, and the stagnant positions we find ourselves in.
1. Child’s Pose / Balasana
This stretch has it all. Child’s pose is the perfect position to establish stillness within, so that we can start to hear our own body speaking to us. This asana allows us not only to find a place of rest, but it also gives us the benefit of opening our hearts and shoulders. When done with wide legs, it allows for the hips to start to sink toward the floor, easing the hip flexors.
Suggestions for Child’s Pose:
Block or blanket under the forehead at the third eye / center of the brow if the head is unable to touch the earth. This helps to maintain complete length in the cervical spine. Think about texting and computer work—this is a transformative opposition pose. Blankets or towels under each knee can be used to provide a slight cushion. I also practice Child’s pose with my shoulders elevated, not pushed down or rolled down my back.
For the my dancers friends out there, this is especially important. Leaving the shoulders closer to the ears creates space within the joint socket of the shoulders, a position that is never addressed in classical ballet postures.
2. Seated Forward Fold / Paschimottanasana
This is a modified version of a Seated Forward Fold with the sole intention to combat the rounded hump in our thoracic spine/ “hump back” from sitting at a desk and typing, writing, texting, playing the piano, driving… you get the picture.
Suggestions for Seated Forward fold:
Approach with a long spine and sitz bones seated on top of a folded blanket or floor cushion. Straighten the legs but be mindful not to hyperextend. If your knees pop off the floor roll a blanket or towel under the knees to fill in the gap space. Loop a strap just under your demi-pointe/ball of the foot and flex your toes up toward the sky/dorsiflexion. Use a slight tug to begin to pull forward. While stretching down toward the legs think of your spine long and your heart opening upward. This allows the clavicle bones to open up and lets the pecs open and stretch.
For my massage therapy friends, this posture also helps the serratus anterior stop overworking and relax, creating length in the upper side body.
3. Cobblers / Baddha Konasana
The Cobbler’s pose is a great hip abduction opener. Most people do not spend much time with their hips in abduction—hips open moving away from the body’s midline. Because our hips are a ball-and-socket joint, it is so important to try to give range of motion to this area daily. The movement of circular motion keeps fluid in the joint itself. In other words, this keeps the hips happy and moveable.
Suggestions for Cobblers:
For those with less mobility in the hips, props will make or break this position for you. Place a cushion or blanket under the sitz bones to take some pressure off of the sciatic nerve. Touch the soles of the feet together, and let the knees drop toward the ground. If you feel your knees are up off the ground, add a block under each knee, or for a small space use a hand towel under each knee. This in itself can be enough for the body to begin to open. For a little more, start to fold forward with a long spine. Again think of the heart coming forward and a long spine. Try your best to keep the back flat and to not drop the head. You can also place a block on your feet or the floor in front of you for the the forehead to rest upon. Really let yourself breathe into your hips while thinking of creating space.
4. Supine Twist / Jathara Parivartanasana
Our daily perpetuating factors in life often leave us with uneven hips or shoulders or both. This leaves the rest of the body in limbo and often out of alignment. The Supine Twist helps us check in and provides a self adjustment.
Suggestions for Supine Twist:
Start by lying flat on your back, legs extended long. Hug one knee into your chest and gently take it across your body. Keep the knee close to the navel, like you would do as a fetus in the womb. Pay attention to your shoulders as they are the most crucial part of this stretch. You want to keep both shoulders flat on the floor. If one is lifting off, bring your knee back toward your chest and begin to experiment with different props. A bolster, block or a rolled blanket can all give you support under the knee. I also love a small cushion under the occipital ridge of the head where the top of the neck and head meet. This asana can be done on the ground, on your bed, or even with your massage therapist. Assistance in this position can feel absolutely divine.
5. Psoas Leg Dangler (similar to a One Leg Reclined Hero / Virasana)
This is my personal favorite. I spoke earlier about how long we typically work in a week. Now visualize yourself throughout your day. How much of that time is spent sitting in a chair? Working prolonged hours in a chair is not good for our bodies, and all sorts of problems can arise from this. The Psoas Leg Dangler allows the hips to open in the exact opposite direction that the coxal joint/hip joint has been flexed in all day.
Suggestions for Psoas Leg Dangler:
Lying down on a raised surface works best. I use my massage table, a bed, a counter, or a sturdy table. All of these options can accomplish the dangle effects. For added comfort, gently wrap a strap around the leg you are about to pull up toward your chest. This gives freedom from any neck strain. I also suggest keeping the elbows closer to the body instead of releasing unwanted energy by swinging them open to the side. Remember this is a hip opener, but it is meant to be kind. It is not about how flexible we are or are not. Let gravity pull the opposing leg toward the floor. Keeping a long spine, just let your body slowly open up with every new breath cycle.
To my yogi friends, try a modified hero’s pose with one leg bent under your bum and the other knee bent toward your chest while keeping that foot on the floor. Slowly make your way to your elbows, and eventually, if your knees allow it, down to the floor. Use blocks to help support the mid and upper back lay flat. Do not tilt the head back in this position. Keep your cervical spine long. Once you are secure gently lift the available leg closer to the chest and let the foot lift off the floor and grow closer to yourself. If extreme knee pain occurs please take yourself out of this position and try one of the modified gravity danglers.
6. The Reset Ball
Last but certainly not the least, there is a reset for the entire spine. This stretch creates space between each vertebrae, especially when thought is given to every breath. On each inhale, sip in new and expansive oxygen, allowing the body to be filled with new blood/new energy/prana—our life force. On the exhales give yourself permission to let go of all tension.
Suggestions for The Reset Ball:
I love this pose because it can be done on the mat, floor, massage table, or even in the comfort of your own bed. I do think harder surfaces tend to be more effective, but if your body needs gentle then please listen. Our bodies can be the best teachers if we just learn to listen after all.
Happy Feet Happy Life.
Our feet tend to be the most overworked part of our body and at they same time they often receive the least amount of care. Throughout my life, I have had the pleasure of wearing many different hats during my many journeys, yet the only constant link has been my feet. I’m lucky to report that my feet have always carried me to exactly where I need to be.
Along the way I acquired multiple foot regimens. Some of these serve me well to this day, while others I do not miss. For instance, I use a simple yoga technique daily: I lift my feet up in the air above my head every night before bed to allow the blood to drain down my legs, decrease swelling from the day, and let my feet begin to rejuvenate as I fall asleep. This allows me to have a more restful sleep, and when I wake up, my feet feel much happier. However, I do not miss having to plunge my feet into a bucket of ice water every night after work to keep inflammation down from a long day of rehearsals. Now I reserve this technique for times of injury as a more severe therapy.
Like all things in life, there will be ebbs and flows within one’s self-care. I believe that a big part of health has more to do with each individual’s needs and/or constitution. Learning to listen to what our bodies are trying to tell us is an important part of addressing these different conditions. This philosophy stems from my Ayurveda roots, and I will have much more to share on this topic in other blog posts soon.
Today, I would like to share some knowledge about the more structured systems of foot care which I find to have tremendous health benefits for those who use it. In case you love facts and history as I do: Did you know that the Egyptians had footwork drawn in their Hieroglyphics? This dates all the way back to 2300 BC—almost 5,000 years ago! This is just one documentation of foot care being used as a modality to help us live better. Other cultures such as Chinese, Japanese, Russian, Indian, Native American and African all have beautiful ancient techniques designed as foot care regimens.
My current favorite footwork modality happens to be Reflexology. If you are not familiar with this technique, it can be thought of as fingers and thumbs walking on your foot. Reflexology is a touch therapy that applies pressure to reflex points on the feet, hands, or ears. The reflex points correspond to organs, glands and other parts of the body, and there are two schools of thought on why it works.
The first is that life-energy passes through the body via energy pathways called meridians or zones. The pressure applied allows obstructions in this energy to be removed so that it can flow freely again. The second concept considers our nerve connections. We have thousands of nerve endings in our hands and feet. The pressure applied stimulates the nerve allowing it to induce its own balance throughout the body. There is also the lymphatic theory where the pressure applied encourages lymph activity. This theory is currently bigger in Europe. No matter which theory speaks to you, I encourage you to give Reflexology a try.
I will leave you with this fun take home nugget from my friend Sara Gray a licensed barefoot massage therapist, “The toes are a tool. I strengthen my toes and all the muscles in between my metatarsals by picking up tumbled stones. Strengthening your toes can help with balance issues and foot pain.”
Sustainable Choice
I’d like preface this post by saying that I am not an expert in sustainability. I am humbly writing today to say, “I can do better.” These are a few thoughts I’ve had lately to bring my own consciousness to this massive concept. I am here to learn and share my own experiences. It is never to judge others but to find a way to build a community to work together toward similar goals. It feels fitting for this blog I am creating to start from the earth and work our way up.
For a few years now we have been searching for an old farm door with the perfect specs for our home. This past Mother’s Day all I wanted was to complete this project and share it with my family. After another failed attempt at finding that old door, we thought maybe we will have to turn to a more commercial approach—buy something new. My heart sunk at the thought of spending a few hundred dollars and generating more waste, which as a planet we have so much of. According to the EPA, 548 million tons of C&D (construction and demolition) debris were generated in the United States in 2015—more than twice the amount of generated municipal solid waste. Demolition represents more than 90 percent of total C&D debris generation, while construction represents less than 10 percent. Now I know that is not all doors, but I do know that solving this problem starts with small steps and small changes in thought. Our door became a significant thought, and it just may be my catalyst to be more aware. We made a conscious choice: let’s not create more waste, as we can make this door a fun, cheery project and repurpose.
The universe always presents us with inspiring humans. They are putting sustainability at the front of their lives work. Their dharma will give our children a space on this earth to continue to live on. Talk about a beautiful life path. Two weeks ago, I had the privilege of walking through an exhibit from the Carnegie Mellon University School of Architecture. It was a collection of the students’ top work from the year, and my husband was among these creative thinkers. I was blown away by the way these minds care about the future. Why not make this a better place for us all to live?
Coming back to the door, which I know can sound trivial, I realized that for me it was a symbol of my mind and what I deem beautiful. The older I get, the more beautiful experience becomes, just as a wrinkle is beautiful for the wisdom it holds. Our homes can be similar, if we allow ourselves the opportunity to unlock the choices we are given for betterment. So today, I choose to care about my impact on this planet and hope to get better. I hope one day these thoughts will be reflected in all my choices that I make in life.
I’d love to hear your thoughts . What inspires change in you? How are you looking at the future of sustainability? Please share your own trials and wisdom below.
Welcome All...
Welcome all….
This blog is designed to be a place to learn, play and grow with us. At Bindu + Body we invite all to enjoy themselves, take what serves you and leave the rest for someone else who may need it.
Looking forward to our adventures,
Eva