How to Give Yourself a Full body massage

Have you ever wanted to learn how to massage the bottom of your foot with your elbow? It’s probably not something most people have thought about; but that’s exactly what I learnt whilst volunteering at a yoga retreat centre in southern Taiwan. It is part of a full body massage with will help you to relax and unwind.

Massage has many benefits; it helps to increase circulation, lowers blood pressure and relieves symptoms of stress and depression. Massaging your whole body also has the added benefit of helping you to reconnect to yourself and develop more self love.

During my time at the yoga centre, staff and volunteers would gather early every morning for a yoga session which was always finished off with everyone in the room carrying out this massage.

It seemed surreal to see a room full of people massaging their foot with their elbow, but it also helped to relieve aching muscles and set us up for the day.

This massage will take just ten minutes and can be incorporated into a yoga or meditation practise.

1. Sit in a cross legged position on the floor. Take three deep breaths in and then out, letting go of any worries, stress or tension. You can choose to close your eyes if you would like; or simply keep them open. Place your hands on your forehead; finger tips touching in the centre. Then gently run your finger tips across your forehead towards your ears. Repeat this a few times.

2. Next massage you scalp with your finger tips moving in circular motions as in Indian head massage. Massage your forehead a few more times, before moving down your face. Use your finger tips to massage the side of your nose. Then repeatedly press your skin firmly, moving down your cheek bones and then around your lips and chin.

3. Pinch the top of your ears between your thumb and index finger. Next move onto your neck. Run your fingers down your neck with a firm even pressure; making sure you cover the back as well as front.

4. From the back of your neck, move your hands in a curved motion, downwards and across your shoulders. Repeat this a few times. You may then like to do a few rotations of your shoulders; as is often taught in yoga classes. Move your shoulders up towards your ears, then push them backwards and finally drop them down to their usual position.

5. Sitting in a cross legged position, place one hand on your knee and use the other hand to massage under your arm pit. Then clasp your arm at the top; massage slowly down towards your wrist using a kneading motion. Repeat this step on your other arm.

6. Next move onto your hands; grip your finger tightly between the knuckles of your index and middle fingers. Pull firmly down the length of each finger; this may be slightly painful. Then massage the palm of your hand with your thumb. Carry out this massage on both hands.

7. The next step is to reach behind you and run your hands down the length of your back a few times. Then move onto your sides and stomach. Move your hands quickly as if you were trying to brush, fluff off your clothing.

8. Moving onto massaging the legs; place one hand at each side of your leg. Massage your thigh in circular motions towards the knee. Then straighten your leg and continue massaging your lower leg. Repeat on your second leg.

9. Next massage the top of your foot, using the flat of your hand. Slowly move down from your ankle towards your toes. Then pull each toe firmly between your index and middle finger, like you did when massaging your fingers.

10. Move into half lotus position with your left foot resting on the top of your right leg. The bottom of your foot should be facing up. Lean forward and massage the bottom of your foot with your elbow. Press firmly and move your foot in a circular motion; ensuring that your whole foot is massaged. This is similar to reflexology.

11. Repeat steps nine and ten on your other foot.

Tag: Massage, meditation, yoga, relax, relaxation, Taiwan, travel, self help, alternative therapies

Words: Abi Latham