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Marmas, Regions of the Body and the Five Elements

The body can be divided into five regions relative to the five elements. We can treat the elements in the body according to the marmas in the portion that relates to them.

1.    MARMAS IN THE REGION FROM THE FEET BELONG TO THE EARTH ELEMENT.

       Key marma: Talahridaya on the feet.

2.    MARMAS IN THE REGION FROM THE KNEES TO THE ANUS BELONG TO THE WATER ELEMENT.

       Key marma: Urvi marma on the middle of the thighs.

3.    MARMAS IN THE REGION FROM THE ANUS TO THE HEART BELONG TO THE FIRE ELEMENT.

       Key marma: Nabhi (navel) marma on the navel.

4.    MARMAS IN THE REGION FROM THE HEART TO THE MIDDLE OF THE EYEBROWS BELONG TO THE                           AIR ELEMENT.

       Key marma: Phana marma on the nostrils.

5.    MARMAS IN THE REGION FROM THE MIDDLE OF THE BROWS TO THE TOP OF THE HEAD BELONG TO THE ETHER ELEMENT.

       Key marma: Adhipati marma on the head.

Marma Meditation

Below we have presented a form of meditation and Pratyahara using marma points according to this yogic teaching, as Vasishta Samhita states, “One should practice concentration by drawing one’s Prana by the power of attention from each of these marma regions.” To do this practice the following method carefully, using inhalation and exhalation at each marma region, much like flexing and relaxing of the muscles.

1.    Direct your attention to your toes. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

2.    Move your attention to your ankles. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

3.    Move your attention to the middle of your calves. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

4.    Move your attention to the base of your knees. On inhalation, gather your energy there. On exhalation, release it.  Feel this region of your body energized, healed and relaxed.

5.    Move your attention to the middle of your knees. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

6.    Move your energy to the middle of your thighs. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

7.    Move your energy to the root of your anus. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

8.    Move your energy to the middle of your hips. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

9.    Move your energy to the root of your urethra. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

10.           Move your energy to your navel. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

11.            Move your energy to your heart. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

12.           Move your energy to the root of your throat. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

13.           Move your attention to the root of your tongue. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

14.           Move your attention to the root of your nose. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

15.           Move your attention to your eyes. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

16.           Move your attention to the point between your brows. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

17.           Move your attention to the middle of your forehead. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

18.           Move your attention to the top of the head. On inhalation, gather your energy there. On exhalation, release it. Feel this region of your body energized, healed and relaxed.

In this practice one concentrates both mind and Prana in each of these regions starting with the feet. Gather your attention from one marma region to another like climbing a series of steps from the bottom of the body to the top of the body. Finally, you can hold your awareness at the top of the head in the space of the Supreme Self beyond birth and death and all suffering. However, you can also direct your breath and attention to any of these marma sites to heal that area or for specific therapeutic purposes.

Merm Bindu

Eighteen Yogic Marma Regions and Main Corresponding Marmas

1. The toes are the starting point. Kshipra marma.
2. The ankles: four and a half finger units from the toes. Gulpha (ankle) marma.
3. The middle of the calf: ten finger units from the ankle. Indrabasti marma
4. The root of the knee: eleven finger units from the middle of the calf. This marma is not one of the classical 107, but can also be used.
5. The center of the knee: two and a half finger units from the root of the knee. Janu marma.
6. The middle of the thigh: From the knee to the middle of the thigh is nine finger units. Urvi marma.
7. The anus: From the middle of the thigh to the root of the anus is nine finger units. Guda marma.
8. The middle of the hip: From the root of the anus to the middle of the hip is two and a half finger units. Kukundara and Nitamba marmas.
9. The root of the urethra: From the middle of the hip to the root of the urethra is two and a half finger units. Vitapa marma.
10. The navel: From the root of the urethra to the navel is ten and a half finger units. Nabhi (navel) marma.
11. The center of the heart: From the navel is the middle of the heart is fourteen finger units. Hridaya (heart) marma.
12. The base of the throat: six finger units from the middle of the heart. Nila marma.
13. The root of the tongue: From the root of the throat to the root of the tongue is four finger units. Shringataka marma.
14. The root of the nose: From the root of the tongue to the root of the nose is four finger units. This marma is not one of the classical 107, but control of it can be related to Phana marma by the nostrils at the base of the nose.
15. The center of the eyes: From the root of the nose to the eyes is one-half finger units. Apanga marma.
16. The middle of the brows: From there to the middle of the brows is one-half finger unit. Sthapani marma.
17. The center of the forehead. From the middle of the brows to the center of the forehead is three finger units. The marma point here is not one of the classical 107 but is still very useful.
18. The top of the head: From the middle of the forehead to the top of the head is three finger units. Adhipati marma.

These eighteen marma regions include points for seven chakras (the root of the anus (Muladhara), the root of the urethra (Svadishthana), the navel (Manipura), the heart (Anahata), the root of the throat (Vishuddha), the middle of the brows (Ajna) and the top of the head.