Free Printable Guide
Marma Quick Cards
12 essential marma points you can work yourself. Print these cards, keep them handy, and build a daily self-massage practice.
Location Crown of the head at the anterior fontanelle
Technique Place the pad of the middle finger or thumb on the crown point. Apply gentle circular pressure in a clockwise direction.
Pressure Light -- this is a vital marma classified as immediately dangerous if struck with force.
Duration 3-5 minutes of gentle circular massage.
Main Benefit Headaches and migraines, insomnia, anxiety
Location Between the eyebrows at the glabella
Technique Place the tip of the middle finger or thumb at the center point between the eyebrows. Apply steady, gentle pressure directed slightly inward and upward toward the center of the skull.
Pressure Light to moderate.
Duration 3-5 minutes of sustained pressure or gentle circular massage.
Main Benefit Anxiety, insomnia, racing thoughts
Location The temple region
Technique Place the fingertips of both hands on the temple depressions simultaneously. Apply gentle circular pressure, moving in slow circles.
Pressure Light to moderate.
Duration 3-5 minutes bilateral massage.
Main Benefit Temporal headaches, migraines, TMJ disorders
Location At the outer corner (lateral canthus) of the eye
Technique Place the ring finger (the gentlest finger) at the outer corner of the eye. Apply very gentle circular pressure in tiny movements, staying on the bony orbital rim and never pressing on the eyeball itself.
Pressure Light.
Duration 1-2 minutes per side with very gentle touch.
Main Benefit Eye strain, dry eyes, excessive tearing
Location On either side of the nostrils
Technique Place the index fingers on either side of the nostrils, where the nostril wing meets the cheek. Apply gentle upward and inward pressure, pressing into the small groove alongside the nose.
Pressure Moderate.
Duration 2-3 minutes bilateral massage.
Main Benefit Nasal congestion, sinusitis, allergic rhinitis
Location Center of the palm
Technique Press the thumb of the opposite hand firmly into the center of the palm. Apply deep circular pressure, rotating the thumb in slow circles.
Pressure Firm.
Duration 3-5 minutes per hand.
Main Benefit Poor circulation in the hands, cold hands (Vata), hand fatigue and stiffness
Location In the web space between the thumb and index finger
Technique Grasp the web space between thumb and index finger with the opposite thumb and index finger, creating a pinching pressure from both sides. Press firmly into the mound of muscle and hold.
Pressure Firm to deep.
Duration 1-3 minutes per hand for acute conditions.
Main Benefit Headaches and migraines, pain of any kind (analgesic effect), nasal congestion and sinusitis
Location At the center of the chest
Technique Place the palm of the right hand flat against the center of the chest, over the sternum. Apply gentle, warm pressure and hold.
Pressure Light to moderate.
Duration 5-10 minutes of gentle chest massage or sustained contact.
Main Benefit Anxiety and palpitations, grief and unresolved emotional pain, chest tightness
Location At the center of the navel (umbilicus)
Technique Lie supine with knees bent. Place the fingers of both hands over the navel, stacking them gently.
Pressure Light to moderate for general massage; moderate for Agni stimulation.
Duration 5-10 minutes of gentle abdominal massage.
Main Benefit Digestive disorders (indigestion, bloating, gas
Location Center of the sole of the foot
Technique Press the thumb firmly into the center of the sole, in the deepest part of the arch. Apply deep, sustained circular pressure.
Pressure Firm to deep.
Duration 5-10 minutes per foot for a full pada abhyanga session.
Main Benefit Insomnia, anxiety, headaches (drawing energy downward)
Location In the web space between the big toe and the second toe
Technique Grasp the web space between the big toe and second toe with the opposite thumb and index finger, pinching from both top and bottom. Apply firm, sustained pressure into the mound of tissue.
Pressure Firm.
Duration 2-3 minutes per foot for acute conditions.
Main Benefit Foot and ankle swelling, lymphatic congestion in the lower limbs, headaches (especially related to liver and anger)
Location At the ankle joint
Technique Cup the ankle with both hands, placing the thumbs on the anterior ankle and the fingers wrapping around the malleoli. Apply circular pressure with the thumbs around the entire circumference of the ankle joint, working in the grooves above, below, and between the malleoli.
Pressure Moderate.
Duration 5-8 minutes per ankle.
Main Benefit Ankle sprain rehabilitation, chronic ankle instability, ankle stiffness
Daily 5-Minute Marma Routine
This sequence hits 5 key marma points from head to feet. Do it each morning with warm sesame oil, or dry (no oil) anytime you need a reset.
1
Third Eye 1 min
Place middle finger between eyebrows. Gentle clockwise circles. Breathe slowly.
2
Temples 30 sec each
Fingertips on both temples simultaneously. Gentle circular pressure. Release jaw tension.
3
Palm Centers 30 sec each
Press thumb of opposite hand into center of palm. Firm circular pressure.
4
Heart Center 1 min
Warm palm on center of chest. Gentle clockwise circles. Feel your heartbeat.
5
Sole Centers 1 min each
Press thumbs firmly into center of each sole. Slow, deep circles.
Complete Guide Marma Self-Care Guide
All 108 marma points with techniques, diagrams, oil recommendations, and therapeutic protocols.
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