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Foundation for Vedic Medical Sciences

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WELCOME YOU ALL
 MARMA - PRANASANA

Trio of Self Marma stimulation, Pranayama

and
Asana
 Prof. S.K.Joshi
Director/Principal
Rishikul Post graduate Ayurvedic College Campus,
Hardwar
Dean
Uttarakhand Ayurved University,
Dehradun (Uttarakhand)
India.
 
• Marma Pranasana is
the combination of self
Marma stimulation
along with Pranayama
and Asanas.
• It is entirely different
kind of natural
approach to keep our
self physically, mentally
and spiritually vigorous.
• As we know that there
are 107 Marmasthan
(vital points) are located
all over the human
body.
 Marma points are
located in lower
extremity (lower limbs),
upper extremity (upper
limbs), head and neck,
back and
thorax/abdomen.
• All four extremities having
forty four marma points
(11 point each extremity).
• Thirty seven marma points
are above the clavicle bone
in the region of head and
neck.
• Twelve and fourteen
marma points are in the
region of thorax abdomen
and back respectively.
• Stimulation of these
marma points in daily
practice along with
pranayama and asana
is the shortest way of
body rejuvenation
process.
• Healthy life is the
outcome of these
simple exercises.
• Marma science is the
combination of scientific
attitude and religious
practices by the
mediation of experiential
philosophy and is part of
the human being’s long
experience in day-today
life for achievement of
mortal and immortal
gains.
• One can solve all health
problems through the
self-healing power
inherent in the human
body.
• Through Marma
Pranasana, in which
Marma stimulation is
also inherent, the aim
of preservation of
health and prevention
of disease can be
achieved.
• Whereas Yoga and
Pranayama fulfils the
aim of health
preservation and
promotion, Marma
therapy, being and
instantly effective way
of treatment, can cure
diseases in a very short
time.
• This very complex and
hidden Marma science
was used for the
management of incurable
diseases with instant
results linked with ancient
surgical principles.
• Marma science is a very
ancient hidden Vedic
medical science.
• The knowledge of
Marma science was in
existence since the
evolution of the human
being, but this
knowledge was
conceptualized and
visualized by saints and
utilized for the
betterment of people.
• According to medical
definition, those points
of the human body
which are fatal when
injured are known as
Marmas.
• In simple terms Marma
refers to the points of
the body that are very
important and are the
seat of vital force, so
one has to protect
these parts carefully.
• If these vital points
(Marmasthana/Jivasthana
) are treated according to
the techniques described
in the old texts, health
and long life can be
ensured. Simultaneously,
different curable, chronic
and incurable diseases
can be cured by the
marma stimulation.
• It is helpful for attaining
physical health, mental
calmness/peace and
spiritual wellbeing and
self-realisation
• Marma science is very
effective and rapid-
acting, but by being
instantly fatal through
improper intervention,
this science was
obscured for thousands
of years.
• Marma therapy is a
special type of
treatment through
which one can achieve
all the benefits of
different kinds of
exercises without too
much effort.
• Unlimited possibilities
are inherent in the
human body.
• Marma therapy is a
very small example of
utilizing these
possibilities to solve our
health problems.
• Nature created a system
of 107 Marma points in
the human body for
preservation,
prevention of disease,
and awakening of
heavenly powers.
 MARMA POINTS
ANTERIOR VIEW POSTERIOR VIEW
• Marma science is the
oldest, easily available,
free, universally
sustainable, self-
dependent and often
instant-result oriented
way of treatment.
• It is non-invasive and
can be applied without
surgical intervention
and medication.
• Marma therapy is given
by applying pressure,
vibrating, or pinching or
application of hot and
cold pastes, oils and
ointments at the marma
sites on oneself or
another person.
• These methods are
different for different
points.
• Sira marmas are very
tender points. One
should not press these
points hard; only
massage and
application of paste and
oil is indicated over
these points.
• Points situated over the
extremities (upper
exteremity (UE): upper
arm, forearm and hand;
lower extremity (LE):
thigh, leg and foot) can
be pressed forcefully,
though with caution.
TECHNIQUE OF SELF MARMA THERAPY
Manibandh and Gulpha marma
Indravasti Marma of Upper and Lower
Extremity
Kurpara and Janu Marma
• Pressure and pinching
of overlying skin and
sub-cutaneous tissue is
done for some marma
points of the back.
• Sub-cutaneous
ligaments and nerves
can be stimulated by
vibrating process.
• On other points, pressure
is usually applied with the
thumb and other fingers.
• In this case, pressure
should not be given for
longer duration.
• The thumb should not be
kept pressed, but should
be pressed rhythmically
like heart beat.
• In Panchakarma
therapy, Shirovasti and
Shirodhara are also
applied on forehead
and vertex, through
which we can put
medicated oil drop by
drop on marma points
situated on the
forehead and vertex.
• We can therefore see
the close and
astounding inter-
relationship between
the two practices, the
practice of Marma
being inherent in the
yogic postures.
• In all the higher yogic
practices as well, like
the various pranayama
and mudras, as well as
concentration /
meditation on the
chakras, various marma
points get affected and
stimulated.
• Thus, it can be
remarked, extending
this perception, that
self-marma therapy in
itself can be considered
as a Yogic practice.
• Meditation,
pranayama, yogic
practices especially
Marma chikitsa are safe
medicine less option for
conscious relaxation of
body and mind.
• The practice of
relaxation results in
reduction of skeletal
muscle spasm and
drastic reduction of
metabolic activity.
• It gives chance to flow the
body energy in proper way
uninterruptedly.
• The Marma therapy must
be practiced for a few
minutes as the
commencement of all
physical exercises with
these procedures every
muscle of body is
persuaded to relax.
• The Marma therapy is
the best technique to
attain the effects of
yoga and pranayama in
different ways.
• Management of
psychological disorders
aims at minimizing the
distress, feeling of
unrest and improving
the quality of life.
• A cardinal point in the
management of
psychological disorders,
which should be holistic
and patient centered in
its application. It can be
fulfil only by the
Ayurvedic approach in
terms of Marma
chikitsa.
• It is based on the
wisdom of ancient Vedic
science and has been
formulated in terms of
most suitable technique
for present time.
• It is a fact that Vedic
medical sciences are so
robustly developed by
Rishis and saints and
incorporated in our day
to day life and religions
activities cater the need
of preventing health
without any extra effort
and resources.
• We must rebuild our
health system by utilizing
the natural resources of
herbs, and Marma
science and yogic
science.
• Today this easy optimism
as system of 107 Marma
inherent in human body
should be known to all.
• Asanas are the specific
body postures which
may stimulate and
rectify the energy flow
of human body.
• It helps to maintain the
homeostasis of dosas
(Vata pitta and kapha)
within the body.
• It also helps to purify
different body systems
and makes the
practitioner to develop
the control over body
and mind.
• Pranayama is the
practice of controlled
respirations exchange
which helps extension
and expansion of vital
life force or energy.
 Technique of Marma Pranasana

• Marma Pranasana is
the beautiful
combination of self
marma stimulation,
pranayama and Asana.
• In this postural exercise
stimulation of
important vital points
during inhalation and
exhalation is possible.
• All organs situated in
thorax and abdomen
and different important
Marma points can be
directly/actively
stimulated in these
exercises without any
extra efforts and taking
much time.
• For these postural
exercises, sitting on
siddhasana is better than
other poses.
• In this pose of siddhasana
there should be proper
pressure of lateral
malleolus of fibula of one
leg, over the fossa behind
the medial malleolus of
tibia of another leg.
• It is another way of
purification of nadis
along with nadishodhan
pranayama.
• During sitting on
siddhasana try to keep
the back, neck and head
in a straight line, so
there should not be an
extra stretch or
pressure over different
points of spinal cord
and vertebral column.
Important exercises of Marma Pranasana
Pre exercises: -
• Before Marma Pranasana few
pre exercises are beneficial,
by which relaxation of
thoracic cage, abdominal
muscles and diaphragm takes
place and the human body is
prepared for further exercises
by following procedures.
• Total body relaxation by deep
inhalation and exhalation.
• Feeling of whole body
as single unit.
• Concentration of mind
over chakras and
important marma
points.
• Gentle massage of
important marma
points as necessary.
 First Exercise
• After adopting siddhasana
straighten the spine, neck
and head or place both
arms over the chest by
holding the Right upper
arm with left hand.
• During exhalation
compress the chest with
both arms and during
inhalation release the
pressure over the chest.
• During the pressure
exertion, the two stan
mula marmas of chest
and urvi, ani marma of
right upper arm is
stimulated by the base
of Ist metacarpal bones
of left hand.
• Female should start
from placing both arms
over the chest and
holding the left upper
arm with right hand.
Remaining procedure
will be the same.
• In this whole procedure
lower part of lungs and
organs of upper parts of
abdomen, diaphragm,
liver, gall bladder,
stomach, pancreas, spleen
and transverse colon are
stimulated and blood
circulation and
functioning of these
organs is increased.
 Second Exercise
• After first exercise normal
breathing and heart rate
is achieved and proceed
for further exercise.
Keeping the closed right
fist over the chest by
holding the upper arm
with left hand exert the
pressure over the chest by
both elbows and arms
during exhalation.
• During this exercise
stanmula marma and
hridaya marma are
stimulated.
• This process is same in male
and female because the
heart is located in Lt Side of
chess.
• This exercise is very
significant for the promotion
of functioning of heart.
• In usual practice cardiac
massage is given to a
patient of cardiac arrest
by the doctor. It is very
useful in different
cardiac lesion including
coronary artery disease.
• During these exercises
normal breathing rhythm
should be followed.
• Pressure should be
exerted with arms during
exhalation over the
chest,
• During inhalation release
the pressure from the
chest.
 Third Exercise
• In this exercise sit on
vajrasana keeping both
heels together.

• Sit over heels and feet

the pressure over the
katik taruna marma of
gluteal region.
• Now place the thumbs
of both hands over the
renal angles/costo
vertebral angles or
parsva sandhi marma
and all four fingers over
both flanks of
abdomen.
• During exhalation exert the
pressure with thumb and all
four fingers together over
the back and blanks. During
pressure exertion the
pressure of thumbs and
fingers gives direct
stimulation over the kidneys
and supra renal/adrenal
glands and ascending and
descending colon.
 Fourth Exercise
  For the stimulation of
vasti marma sit on
vajrasana keeping both
heals together pressing
katik tarun marma.
Keep the right fist over
the symphysis pubis and
support with left palm.
 Nabhi Marmapranasana
• For the stimulation of
nabhi marma follow the
same posture keeping
right fist over the
umbilicus and support
with left palm.
• Now bend the spine
forward during
inhalation and keep
spine straight during
exhalation.
• Feel the pressure of fist
over the nabhi marma
during forward bending.
• Now bend the spine
forward during
inhalation and keep
spine straight during
exhalation.
• Feel the pressure of fist
over vasti marma
during forward bending.
• These exercises should
be done 15-18 times
with normal breathing
rhythm.
• It takes time of only
one minute.
 Kantha Marma pranasana (Stimulation of
marma points of neck)
• In neck region twelve
important marma points
are located. Usually
indication of direct
stimulation of marma of
neck region is not very safe
due to this fetal effect.
• For stimulate of these
marma points two kanth
marma pranasana are
indicated.
• In first exercise sit in
siddhasana or vajrasana
take deep inhalation,
after that protrude the
tongue as much as
possible during
exhalation.
• This exercise should be
done 15-18 times with
normal breathing rhythm.
• In second exercise after
taking deep breath, blow
the mouth cavity as
much as possible for half
of the exhalation period
and then exhale through
nose. This exercise
should be done 15-18
times with normal
breathing rhythm.
 Siromarma pranasana
(Stimulation of marma points of head)

For the stimulation of

marma points of head
two exercise are
indicated -----

 Open lotus pose.

 Close lotus pose.

• For open lotus pose
both hands are placed
below the angle of
lower jaw, by putting all
five fingers over
different vital points.
• Thumb of both hands
will be over the vidhur
marma, behind the
ears.
• Index and middle
fingers will be placed
over the avarta and
apanga marma on
temporal region.
• Ring finger should be
place over both sides of
the root of the nose,
shringataka marma.
• The location of little
finger will be over the
phana marma, near
allae nasi.
• During this exercise the
shape of both hands looks
like an open lotus.
• By adopting this pose, give
pressure over aforesaid
marma points by fingers
during exhalation.
• This exercise should be 15-
18 times with normal
breathing rhythm.
• In close lotus pose both
hands are placed over
the head putting thenar
and hypothenar
eminence of hands on
temporal region.
• Fingers of both hands
come together over the
sagital suture.
• During exhalation both
hands are pressed.
• Stimulation of apang,
avarta, utkshapa, sankha
and simanta is the
outcome of this close
lotus pose exercise.
• This exercise should be
done 15-18 times with
normal breathing rhythm.
 Marma Bhramari Pranasana
Consists of five steps

• Sitting in siddhasana
make sanmukhi mudra
(six mouth pose) and put
thumbs behind ears over
vidhur marma. Put index
finger over tempered
refine (apang marma) a
middle finger is placed
over the middle of two
eye brows (sthapani
marma).
• Ring finger should be
placed over the root of
the nose (shringataka
marma) and little finger
is placed over the
phana marma (near
nostrils).
• After making
sanamukhi mudra
follow five steps-
 First Step-
• Putting pressure over
aforesaid vital points,
take deep breath and
recite Om making the
lips rounded.
• Each step should be
done three times.
• Second step-
• In aforesaid sanmukhi
mudra, putting pressure
over marma points take
deep breath and recite
Om by closing the lips
together.
• Each step should be
done three times.
• Third Step- In aforesaid
sanmukhi mudra
putting pressure over
marma points roll back
the tongue and touch
the palate with tip of
the tongue, take deep
breath and recite Om.
• Each step should be
done three times.
• Fourth Step- In
aforesaid sanukhi
mudra putting pressure
over marma points.
Flatten the tongue and
keep between the
upper and lower jaws.
By closing the lips recite
Om . Each step should
be done three times.
• Fifth Step- In aforesaid
sanmukhi mudra, putting
pressure over marma
points. The
approximation of teeth of
upper and lower jaw
should be done. Do not
clench teeth. By putting
teeth together recite Om.
Each step should be done
three times.
• In terms of Marma
pranasana, these practices
are helpful to achieve the
healthy state of life.
• This is scientific and
natural technique of
Marma pranasana for
regular practice by which
one can attain the goal of
healthy, contented and
cheerful life.
THANK YOU