The massage bible _ the definitive guide to massage therapy

Energy - sensing 100 Th is is not strict ly a massage technique because t here is no body contact , Vl :'a:\"J but energy - sensing can be used with massage to complete th e ph ysical z work or to relax beforehand. Your hands should be held in a relaxed posit ion I U 'f\"- a little away from the body. This technique can be performed over any area. How to do it Energy-sensing the lower back Breathe into your palms and relax your After you have massaged th e back area, hands. Now ho ld them abo ut S- 8 cm ho ld o ne hand over your part ner's (2-3 in) away fro m your part ner's body. lower back , a li ttle away from the spine. If you feel t heir body hea t , you are Experiment with the distance unti l it getting too close. Ho ld th e same 'feels' right. Keep your palm relaxed and position and imagine that you are just focus your mind o n t he energy breathing o ut t hrough your hands. Be flowing o ut through your hand. Remain aware of any sensations o r 'feedback' in this position for a few minutes. It will that you get from yo ur partner. help your partn er to relax. l

Energy- sensing t he face 10 1 After massaging the face , ho ld both ,.., yo ur hands together over your ,z.., partner's eyes so that t hey are shaded from an y light, bu t avoid coming too '\"(\") close as t his ca n feel uncomfo rtabl e. Imagine t hat you are breathing o ut -,< thro ugh t he pa lms o f your hands. ,V..1, Slowly ta ke your hands away after a few minu tes. Z V1 Z (\") Energy - sensing t he abdomen After massaging the abdom en , hold bo th hands still fo r a moment over it, o n eit her side o f t he navel. Th is helps your partner to cent re. Breathe out t hrough your hands. Wait fo r yo ur partner to take three fu ll breat hs, then gent ly take your hands away.



Holistic massage The following holistic massage sequence is a mixture of the techniques that you have just learned (see pages 48-101). Ho listic massage is based on classic Swedish massage movements, stretches and a sensitive interaction with your partner. The rhythm should be slow and the aim is to relax. The massage combines gliding movements to spread the oi l, firmer strokes to relax the muscles, and deeper movements to help release local spots of tension . The massage shou ld feel like a dance, progressing seamlessly to relax the whole body. Keep your hands in contact with your partner wherever possible, and empty your mind of busy thoughts. Your focus shou ld be on the massage.

Application 104 This ho listic massage sequence uses techniques t hat yo u are now familiar '<«\".J' w ith , in a head- to- toe routine. Th e massage beg ins on the back. one of Vl V«l the most impo rtant areas for relaxa tion , offering yo u a chance to gain :2 u co nAdence w ith sweeping effleurage strokes. f= Vl o-' some tec hniques are too difficult for I The ma ssage should move smoothly from one part of t he body to the nex t. you. come back to t hem another time, following the self-contained routines. bu t remember to try and keep your The aim is to learn in an inte ractive hands moving. Everything gets easier process with your partner. rather t han wit h practice. The massage ends at th e give the perfect massage straight off! If feet in order to ground you r partn er. FOCUS POINTS Equipment: You need a firm surface such as a massage table or soft mat Techniques: The main strokes are on the floor; towels to cover the body effieurage, kneading, squeezing, areas you are not working on; thumb and finger pressure and supports for the head, knees or ankles; stretching, plus some feel-good and some oil (see pages 30- 33), strokes such as feathering and rocking (see pages 48- 101). Feedback: Make a note of any problem areas before you start and always ask Movements: These shou ld be slow your partner for feedback. and reassuring, moving easily from one stroke to the next. To keep the Timing: A body massage takes about rhythm, repeat the strokes several 45 minutes; a back massage about times and apply effieurage rather 20 minutes. than stopping.

105 Explore the massage sequence with your partner as part of a dynamic learning process. Keep movements [lowing.

The back 106 This is the beginning of your massage , so make sure that you have to hand w («J everything you w ill need and centre yourself Arst. Then enjoy the lo ng, Vl V«l sweeping stokes down the length of the back and the chance to massage ::! u some large muscle groups. i= Vl o--' I first t o uch Position yourself at your 2 effl eurage Rub a li ttle oil between partner's head (see Posture on pages your hands. Lean forward. placing your 34-35). Check that your partner is palms together fl at on the upper back. co mfortable. Empty your mind. breathe Sweep as far down towards the lower slowly and relax. Focus on your body. back as you can. Your hands should lie and imagine that you are breathing in fl at aga inst your partner's body in through your feet and slowly out continuous contact and should mo uld through your hands. As you exhale. t hemselves to your partner's muscles. place your hands flat o n your partner's Effleurage spreads t he o il, relaxes your back and relax for a few mo ments. This partner and is an opportunity to feel sets t he tone for the massage. for any tension.

107 3 effleurage As you reach the end o f 4 t hum b- rolling Place both thumbs your downward stroke, spread your on t he muscles to the side of the spine, fing ers and separate your hands so in the triangle between the neck and that they return up either side o f the the shoulder blade. Roll with the balls ribcage. Pressure should be lighter on of your thumbs in continuous the upward stroke. Come back to your movements down the side of the spine. starting pOSition and repeat the The pressure shou ld be enough to movements several times. Your hands relax the muscles, but not painful. should glide and feel reassuring, Check the pressure with your part ner without using too much pressure. before repeating.

108 5 palm pressure Support the \"-' shoulder w ith one hand underneath. («) t/) t/) and place the palm of the other hand « ~ flat on your partner's upper back. with u i= the fingers cu rled over t he top of the t/) o...J shoulder. Draw your hand around t he I out line of t he shoulder blade. applying pressure down towards the body. Repeat several times to relax the muscles. pressing as close in to the shoulder blade as you can. 6 thumb pressu re Still supporting w ith the lower hand. press in w ith your thumb around the shou lder blade. pressing between (but not directly on) the ribs. Press even ly w ith the ball of your thumb. hold for a moment each time and then release. This stim ulates the muscles between the ribs. as well as helping t he shou lder to relax.

109 7 heel press ure Still supporting the shou lder. place the heel of your hand over the shoulder blade itself Apply pressure as you move diagonally over the muscles. releasing it as you massage towards the arm. Press and circle with your heel where the muscles feel tight. with your other hand providing cushioned resistance. 8 feath e ring To end the sequence. lightly feather with both fingertips down the length of your partner's arm. Brush lightly. drawing t he focus away from the back to the hand. Repeat several times. then move back to the head and begin the entire sequence on t he other side. Always work with t he head turned away from the shou lder t hat you are massaging.

110 '\"<.) ..: Vl Vl ..: ::< '::! I- ~ --' 0 I 9 effleurage Move to your partner's 10 circling Position yourself square lower back and rub some oil between on to your partner. Place your hands your hands. Place your palms together flat over the sacrum, with one on over the sacrum, the triangle of bone top of the other to steady the at the base of the spine. Spread your movement. Apply a little pressure flngers and separate your hands so w ith your upper hand and begin that they sweep up and out over the making an anticlockwise circle. Repeat lower back and hips. Return to the very slowly and evenly to relax the starting position and repeat with lower back w ithout any discomfort, pressure on the outward sweep. keeping your hands flexible and mou lded to the body.

III --i I co n> '\" II palm pressure Place your hands 12 kneading Leaning over, begin together on the lower back muscles on kneading the buttock. Press into the t he opposite side of the spine. Apply muscles and roll the flesh back towards pressure with the palms of your hands, your thumbs with your flngers, so as you roll away From you over the that you achieve a rhythm ic roll ing muscles and sweep around the hip movement. Your hands should to t he buttock. The contact should alternate. Continue massaging w ith become lighter and change to the a fairly flrm pressure on the muscles flngertips as you complete the stroke. on ly until they feel relaxed.

112 13 kneading Continue the movement by u\"<' kneading the muscles on the opposite side of your partner's spine, pressing in Vl Vl < ::E with your thumbs and rolling back u towards you with your fingers. Avoid ;::: Vl working over the spine itself - allow o--' roughly 2.5 cm (I in) either side of it. I Massage up to the shoulder and back down again, then change position and repeat the lower back sequence on the other side. 14 palm pressure Place the heels of your hands !acing away from each other at either side of the lower back. Slide your hands in opposite directions out towards the ribcage, using full hand contact towards the end of the stroke. Repeat at intervals until you reach the shoulders, where you should just apply pressure between the shoulder blades.

15 t h umb press u re Beginning 113 -< between t he shoulder blades, place both t humbs over t he muscles on I either side of the spine. Press in simu ltaneously w ith t he ba lls of the thumbs, pressing at interva ls para llel to each vertebra. Press firm ly but sensitively: never press into t he bon e. Move quickly and even ly down to the lower back. 16 feathering To end the back sequence, place your fing ertips once aga in at the top of t he spine and li ghtly feather down to t he lower back. Repeat in alternating, rolling strokes to draw awareness down the body. Rest both hands on the lower back for a moment, then lightly withdraw your touch.

Back of the legs and feet 114 Positio n yourself where you ca n massage th e length of the legs and complete each sequence o n o ne side of the body befo re beginn ing o n t he other side. Aim to use simi lar pressure o n both sides. This is a grea t o pportunity to work o n t he jo ints after relax ing t he muscles. effleurage Position yourself at your 2 squeezing W rap your hands around partner 's feet. Spread some oil over t he leg just below the calf Create a your hands and place them together V shape between your t humbs and just above t he ankle. Glide w it h your forefin gers and grip li ghtly w it h your hands together over t he ca lf. reducing fin gers. Squeeze up over the calf t he pressure at the knee and towards t he knee, w here you should continuing t he stroke to t he hip. lighten t he pressure and end the Separate your hands at th e top of the stroke. Repeat, but do not massage t high and return more li ght ly down over any va ricose veins. the o utside o f t he leg to the ankle.

3 heel pressure Continue the 11 5 squeezing stroke up the t high, t hen »n'\" use t he heels o f your hands fo r mo re pressure. These muscles tend to be .0o'.\"n, quite toned, so you can safely use your body w eight. Avo id t he inner t high. I K.eep your hands at an angle so t ha t there is no contact Wit h your fin gers e- o r palms. m C'l V> »z 0 on ..,en en 4 Anger pressure Use t he balls of your fin gers to press around the hip joint. Once you have located the join t , press in around it wit h your midd le and fourt h fin gers, applying pressure evenly in and releasing evenly out again. Check w it h your partner because t his area can be sensitive, but the muscul ar release feels ver y good.

116 5 kneading Adjust your position to \"\\\")' stand square o n to your partner. Place « Vl your hands over the t high muscles and V«l ::> knead. pressing in w ith o ne t humb and ~ rolling your fing ers back towards you, f- Vl o-' as you do so beg inning t he stroke wit h I the other hand. K.nead over t he muscles to relax them. avoiding pressure on t he inn er t hi gh and knee. 6 wringing Place your hands at either side of t he lower leg, just below the knee. Wring over t he leg with bot h hands - one sliding towards and the other away from you. Continue quickly and lightly towards the ankle. keeping fu ll hand contact. Make sure that you slide. rather than pulling t he skin, and apply more oil if necessary.

7 rotating Bend the lower leg back and 11 7 support it at the ankle w ith one hand. OJ while the other hand grasps t he sole of )- the foot. Your fin gers shou ld be over () the ball. with the pa lm firm ly over the sol e. Beg in slowly rotating t he ankle, 0'\" taking it through its fu ll range of movement. Repeat t he movement in the .\" opposite direction, then slowly lower the leg back down. -i I 8 pulli ng Place one hand underneath r the ankle, and t he other just above the heel. Lift t he leg sli ghtly with your \"., lower hand and pu ll it gently towards you. You may notice the effect in the Cl hip. Your partner sho uld relax the leg Without trying to straighten it o r help. (/) Release your hold gently and stroke over the foot. )- z 0 .\" \"., \"., -i

118 u..J <.J < Vl Vl < ::E u i= Vl ~ 0 I: 9 thumb - rolling Massaging the feet 10 thumb pressure To further relax ends the leg sequence and makes it feel the foot. press over the sole w ith your complete. Support your partner's foot thumb. making tiny circles on the spot. from underneath and use your thumbs Keep the movements continuous and to roll over t he soles of the feet. pay particular attention to pressing in Pressure should come from the balls of around the base of t he toes and over your thumbs. Beg in movements in the the ball of the foot. Your pressure can middle of the foot and sli de towards be quite firm. but be aware of any spots the sides. Cover the whole area. that might be tender to the touch . excluding the instep. several times with alternating. rolling movements.

119 »co n '0\" -i I r 0 V> » Z 0 .\" m m -i II knuckl e pressure Cushioning the 12 featherin g Brush w ith your foot from underneath. press down over fingertips from the hip to the toes with the sole with your knuckles. making long. light. flowing movements. Keep small circles on t he spot. Keep t he eno ugh hand contact to avoid tickling. pressure comfortab le and avoid Relaxed. loose wrists wi ll help your working over the instep. Check for movements. drawing your partner's comfort and any tenderness as you focus right down to the feet. Slow your work. Gently lower t he foot and stroke strokes as you end. then change over it with your fingertips. position and repeat the entire seq uence on t he other leg.

The neck and scalp 12 0 Work o n the Front of th e body sho uld be a li ttle more gentle t han that o n w u« the back. Most people have neck tension and And it hard to let go , so work Vl V«l within your partner's li mits. Stretches provide great release. The more :;; u conAdent your touch , th e better your movements will Feel. f= Vl o-' I effieurage Rub the smallest quantity o f oil over your fing ers. Positio ned at your partner's head, place your hands on either shoulder, then sw eep round over the shoulders until your hands meet at t he back of the neck. Draw your hands up slowly to the base of the sku ll and release. Repeat several times to give your partner confidence and to aid relaxation. 2 rocking This is a very slow, gentle, sensit ive movement designed to relax the neck. Place one hand on one side of your partner's neck, just below t he skull. Full contact shou ld be made w ith your palm. Gently rock to one side, gUiding t he movement w ith your hand. As t he head turns to the side, beg in a second rocking movement w ith the other palm, so that the head turns back the other way. Repeat several times.

12 1 nz 7 )- Z o V> n ,)..-. \" 3 pulli ng Place your hands together 4 Anger press ure Turn the head by under the neck, and cup t he base o f cupping your fingers around your the sku ll. Lift t he head sli ghtly and pull partner's ears and supporting it w ith it very gently towards you , then release bo th hands. Rest the head on one hand and lower the head slowly. Th is gives a w hil e you reach under the opposite good stretch, but must be avoided if shou lder w ith t he other. Draw up your t here are any neck problems. This fingers along t he muscles to the side of techn iqu e takes practice and is best the spine, pressing towards the body done w ith your partner's feedback to until you reach t he base of the sku ll. help yo u.

122 5 Anger pressure Press around the w base of your partner's skull with your <.J -< Vl Angers, starting to th e side of the spine Vl -< ::;: and moving towards the ear. The u pressure should be right beneath the f- Vl ~ skull, but not too deep as th is area can 0 :r:: be very sensitive. Press slowly and even ly for the best resu lts. 6 palm pressu re Place the palm of your hand over the top of your partner's shou lder. Maintain fu ll contact and slowly draw it over the muscles, sweeping up towards neck. End the movement at the base of the skull. Keep your hand moulded to the body for a luxurious, relaxing stroke. Repeat several times.

7 rotating From the base of the skull, 123 move your Angertips just above the -l hairline and beg in sma ll rotations on the spot over the sca lp, covering as :r much of the head as you can reach. Th\" pressure can be Rlirly Arm, but take z care not to tug the ha ir. Then change hands and repeat the neck sequence m on the other side. n '»z\" 0 n,»V.1- \" 8 rotat ing With the head back in the centra l position, place both your hands over the front of the scalp and rotate on the spot, a bit like shampooing the hair. Then draw your Angers through the hair to end the movements and thoroughly relax your partner.

The face 124 w Face massage Feels blissFul. The skin o n t he Face is delicate , so you need to <.) keep your hands steady, your movements precise and your strokes soFt, -< Vl Vl -< especially around the eye area. Pressure can be Arm er when working on ::E u male skin , especially around t he jaw. f- Vl o--' I effleurage Rub a small quantity of oil 2 thumb pressure Place the length between your Angers. Light ly spread it of your thumbs together in the middle over your partner's skin by applying of the forehead. Slowly draw them t hree sweeping strokes outwards over outwards to the temples in a sweepin g t he face, covering t he forehead, cheeks stroke. Repeat in roughly t hree lines and chin. Lift your hands to avoid t he until you have covered the area, the eyes, and only apply sufficient oil to last stroke being just above the enabl e your Angers to glide. eyebrows. This is good for mental as well as physical relaxation.

125 3 t hum b pressure Place the tips of your thumbs on each eyebrow, just beside the bridge of the nose. Draw them out over t he eyebrows towards the temples, t hen release. You can apply a reasonabl e amount of pressure. Contact should be made with the sides of your thumbs. Repeat severa l times to relax the brow and eyes. 4 finger and t humb pressure Place t he tips of your index Angers just below the eyebrows on the bony r idges of the eye sockets. Using both hands sim ultaneously, press li ghtly at even intervals towards t he outer corner of t he eyes. To work along t he lower r idge, change to pressure with your thumbs, repeating t he small movements along the sockets back towards the bridge of the nose.

126 w «(J </) «</) ::;;: u f= !::! -' 0 I 5 thumb-rolli ng Place both t humbs 6 heel pressure Place both hands at just below the bridge of your partner's a sli ght diagonal above t he face, with nose and then apply small, li ght, rolli ng the heels of the hands on eit her side of movements down to the tip. Work with the nose. When you have got the r ight your thumbs at a slight angle and keep position, make contaa and sweep out your Angers raised so that they don't over the cheekbones with your heels. brush the face or, more especia lly, make Some pressure over the cheeks feels contact w ith the eyes. Use the strokes Ane, but gradually reduce it as you alternately to bring your hands into reach t he ears. Repeat several ti mes, position to massage over the cheeks. making sure that you have enough o il not to stretch the skin.

7 heel pressure Now repeat the 127 stroke, starting at t he chin and I\"\"\" sweeping o ut over t he lower jaw. Keep .,., your hands moulded to the shape of n» the jaw and sweep up towards the ears. Li ft your hands gently at the end '\" of the stroke and repeat several times. You can also make use of your Angers and palms. 8 energy-sensing Place both your hands sli ghtly above your partner's face, with the palms rough ly covering the eyes. Just rest and ca lm your mind. Focus your attention on your hands and any sensations that you feel, w ithout chang ing your positio n. Then focus on your partner's face and again note any sensations. Lift your hands away gently to comp lete the sequence.

The arms and hands 128 Thi s sequence provides a chance to release t he shoulder area and massage UJ <.) the hands, which always feels wonderful. Massage o ne side of the body Arst , « Vl V«l th en the other, and use similar pressure on each arm. The inner arms ca n be ::< u quite sensitive, so less pressure is needed here. f- Vl o-' I effleurage Rub some oil between your hands and positio n yourself at your partner's side. Place both hands just above t he wrist and sweep up over the arm towards the sho ulder. At the shoulder your hands should separate and brush back down more lightly to t he wrist. This stroke helps you to apply the o il and prepares the arm for massage. 2 squeezing Supporting the arm with one hand, place your fingers and t humb just above the wrist and sq ueeze up over the forearm towards the elbow. Apply pressure with the web of your hand between the thumb and index finger. Ease the pressure towa rd s the elbow and repeat, moving your hand to a slightly different position each time.

129 -I :t » '3\": Vl o»z :»zt o Vl 3 squeezing Change the position of 4 pulling After completing the above your supporting hand to accommodate techniques, lower the arm so that you the squeezing technique over the can adjust your grip. With o ne hand at muscles to the armpit. Pressure should t he wrist and the other at the elbow, be applied with the w eb of the hand lift the arm to stretch it above your once more, and should mould to the partner's head. Support it just above shape of the arm. Beg in the stroke just the elbow jo in t and stretch the arm up above the el bow and end iust below until you feel resistance. Lower the arm, the armpit, where you should reduce at the same time protecting the elbow, the pressure to avoid sensitivity. and lie it flat.

130 5 squeez ing This is a variation of the \"\"-' squeezing technique. using w ho le- hand « V) contact. Place one hand as far as «V) ::; possible under your partner's shou lder u l- blade and t he other on the chest. just V) o--' below the collarbone. Now apply I pressure with both hands and squeeze out towards the arm. This releases the shoulder blade and enables it to li e flatter on the massage surface. 6 kneading This stroke can be a little tricky and you will need to contain your movements. With the arm lying flat. lean across and knead with your Angers over the upper arm muscles. Your movements should be simply over the muscles. and contact shou ld be mostly with the Angers and thumbs. Repeat up and down over t he area several times.

7 thumb pressure Supporting the 131 elbow from underneath with your » Angers. place your thu mbs together lengthways and draw them outwards 's\": over the elbow crease. Reduce your pressure as you complete the stroke. CJ) Though simple. this feels wonderfully relaxing and means that the elbow joint »z does not get left out. o 8 wring ing Lower the arm and place I» your hands around the forearm. just Z below the elbow. Now wring with both hands down the arm to the wrist. Keep o your hands mo ulded to the shape of the arm. and apply more o il if CJ) necessary. so that t he stroke feels comfortable over the surface of the skin. Repeat several times.

132 .... 9 thumb pressure Supporting your u par t ner 's hand from underneath with < Vl your Angers, place your thumbs V<l ::< together over the back of the hand. u f= Draw both thumbs outwards over the Vl :::; hand, applying pressure and then o J: releas ing it as your thumbs curl towards the palm to complete t he stroke. Apply in three different overlapping positions to relax the hand. 10 thumb-circling Supporting the hand from underneath, press into the palm with the balls of your thumbs, making small circles on the spot. Cover the entire palm, including the base of the Angers and the fleshy area around t he thumb. The hands get quite tense, so you can spend some time o n these movements, although care is needed around any painful joints.

II squeezing Turning the hand again, 133 place your thumbs and index Angers as -I high as you can reach o n either side of :J: the hand. Draw them slowly down between the tendons and bo nes until » you reach the Angers. Work steadily over the hand until you have completed ;;0 the movement in each of the four positio ns. As long as you sli de ~ comfortably over the skin, the pressure V> can be reasonably Arm. o»z I» oZ V> 12 pulling Now place your thumb and Angers at the base of your partn er's hand and pull each Anger in turn. Wo rk thorough ly over the jOints and give the tip of each Anger a squeeze before completing t he movement. Light feathering or rocking is also an option before repeating the sequence on the other arm.

The chest 134 Massage on th e chest ca n use broad strokes for a man , but needs to be w U« adapted for a fema le partner. For men , use additional oi l where there is body Vl V:«:;:l hair. For women, have a small towel ready to cover th e breasts, and always u avoid working over the delicate breast ti ssue. f- Vl o--' J: effleurage Position yourself at your 2 effleurage Separate your hands at partner's head. Rub some oil between t he base of t he ribcage, then sw eep your fin gers. Place both hands together back up the sides of t he bo dy to the fl at at the top of your partner 's chest. armpi ts. Keep your hands moulded to Sweep down the centre of the chest to t he ribs, at the same time reducing t he botto m of the r ibcage, avoiding any your pressure. Repeat t he effleurage contact w ith the breasts. In order to strokes several times so that they form preserve modesty, you ca n adapt the one continuo us flowing movement. strokes and use a small towel over t he chest instead.

3 thumb pressure Place t he balls of 135 both thumbs beneath t he collarbone .., at either side of t he sternum (breastbone>. Press down and fOllow I the line of the ribs out towards the shou lder. Repeat below t he next rib, \"' without applying pressure over the bones. This helps to relax t he muscles (') between t he r ibs. I .\"V.',l 4 thumb pressure When working over the chest, it is important to avoid the nipples and breasts. Therefore, in the middle of the chest, you can adapt the strokes by simple t humb pressure between the ribs. Press down with the balls of bot h thumbs simultaneously, then release the pressure evenly and slowly. Repeat in three to four positions down t he centre of t he ri,bcage.

136 .... 5 finger pressure Place your hands (.) over your partn er's r ibcage, w ith t he < V1 V1 heels on either side o f t he sternum . < ::E Glide out over t he ribs using your heels U f= and palms, following the line o f t he ~ -' ribs. Then pull back up t he sides of t he 0 I ribcage, w ith splayed fin gers pressing between t he bones. Repeat severa l times in one continuo us movement to relax t he chest. 6 heel pressure As you return to t he top of t he chest. place the heels of your hands on eit her side o f the sternum , just beneath the collarbone. Applying pressure with your heels. draw your hands out towards the shoulders. Repeat under the collarbone several t imes, easing yo ur pressure as you complete each stroke.

7 finger pressure Reach down to the 13 7 low er r ibs on one side o f the bo dy. -i Place your fingers between the r ibs and ::t pull them back over t he ribcage, one () hand after the o t her. Sweep both ::t hands up t he centre o f the chest and rn end th e stroke by lightly feather ing V> diagonally over th e opposite shoulder. -i From the sa me position, repeat on the o ther side. 8 heel pressure To end the sequence, place both hands over t he tops of the sho ulders. Press away from you w ith the heels o f yo ur hands so t hat your partner's sho ulders visibly relax. Repeat, t hen keep your hands still for a moment, and close t he sequence by stroking over the sho ulders.

The abdomen 138 Massage over the abdomen is very important because it beneAts the u.J () internal organs as well as helping the body to relax. This area can be « Vl V«l emotiona lly charged and sensitive, so adapt the strokes to your partner's ::;: v needs and be extra gentle during menstruation. Avoid during pregnancy. f- Vl o-' I effleurage Position yourself at a slight diagonal to your partner. Rub some o il between your fingers, warming it before the first stroke. Place your hands fiat over the abdomen and circle around the navel in a clockwise direction. The pressure shou ld be fairly li ght as th is area can be particularly sensitive - the main aim is to spread the oil. 2 circling Now a little more pressure is applied to relax the abdomen. One hand shou ld follow the other so that you circle in a series of fiowing movements. Work in a clockwise direction around the navel. Keep whol e- hand contact with a relaxed, even pressure to make it feel safe and reassuring. Strokes remain slow.

139 -t :t m » 'oo\" 3: mz 3 circling Follow the circling round 4 circling Continue the wide, slow until you reach the point where your circles with one hand to keep the hands cross. Lift your first hand, cross abdomen relaxed, then introduce it over the other, then place it down smaller fingertip circles with the other. just in front to continue the strokes. The Circles shou ld slide over the skin Your second hand should remain in without digging in, and the second contact. In t hat way your circling is hand shou ld follow the first, continuous and the strokes will feel maintaining the long, slow, relaxing smooth and even. strokes. Work all the way round the navel once.

140 \"-' '«-' t/) «V) :::;; u l- V) :::; o :r: 5 palm pressure This movement can 6 circlin g Using only your Angers, circle be incorporated into your circling lightly over the solar plexus (the pit of strokes. As your hands reach your the stomach). This area can get very partner's ribcage, place one hand flat tense, but is also highly sensitive. Circle on one side of the body just below the in a clockwise direction with flat ribs. Press down slowly and evenly, Angers, with the Angers of your other then release your pressure. Continue hand on top to guide the movements if the circle to the other side of the body, necessary. Concentrate on creating a then repeat below the ribs. Be very feeling of relaxation, with warmth sensitive to your partner's level of radiating out from your hands. comfort, too little pressure is better than too much.

7 wrin ging Place your hands over your 141 partner's hips, one on either side of the -I body. Slowly draw your hands towards :J: each other over the abdomen, to reach m the opposite side. The main focus is sliding and moulding your hands to the » hips, with little pressure over the abdomen. Apply more oil if necessary. 'oo;:\":: 8 energy-sensing To Anish the m Z sequence, rest both hands flat over the abdomen, on either side of the navel. Breathe calmly and focus your attention Arst on your hands, then on your partner's breathing, which should have become deeper and more relaxed. Keep your hands still for a few moments. This will feel comforting and relaxing.

Front of the legs and feet 142 This o ffers the chance to complete your massage by relax ing the muscles. \"-' (J proViding a stretch and working right down to the feet. Complete the < </) V) :<:;: sequence o n each side of the body in turn . using similar pressure. Ending U at the feet helps to centre the massage. l- V) o--' effl eu rage Position yourself at your 2 squeezing Place both hands one I partner's foo t. Spread some o il over behind the other. just above the ankle. your hands and sweep up the front o f Gripping with your thumbs and index the leg. hands together. to the t high. fing ers. squeeze up over the leg As you reach the hip. your hands towards the knee. Apply pressure to should separate and return down t he the muscles w ith the webs between sides of t he leg. with the fingers spread the fingers and thumbs. relaxing your and the pressure reduced. Return to palms so that you reduce t he pressure the pOSition just above t he ankle and directly over t he bone. Stop just below repeat severa l times. the knee and repeat .

3 squeezing Carryon the squeezing 143 movement up over the th igh. beginn ing on just above the knee. Lean in w ith your bo dy weight to increase the pressure. '0z\" Work over the t high towards the hip several times. avoiding the inner thigh . 0\"\"\" Spread your thumbs and fin gers as wide as you ca n to accommodate the :\"\"I\" muscles and increase the effectiveness of the technique. r 'C\"l Vl »z 0 ''\"\" \"\"\" 4 heel pressure Change your contact • to t he heels of your hands to give more pressure over the muscles. One hand sho uld fo llow t he other. As you reach the hip. you can work around the jo int using the heel of one hand. Work in circu lar movements on the spot. applying pressure in towards the hip.

144 .., 5 kneading Position yourself square\"\" « on to your partner. Beg in kneading V) movements over the thigh muscles. but «V) :::E avoid the inner thigh. Press in to the u f= muscles with your thumbs. pushing ~ ...J slightly away from you. then bring your 0 :c fingers back towards your thumbs in alternate rhythmic. rolling movements. Work up and down the th igh. ending your strokes above the knee. 6 rocking Slide your fingers under the knee. and cup the back o f the knee with both hands. With the leg slight ly bent. rock the joint from side to side whi le sti ll supporting it with your hands. The leg should be relaxed enough for you to rock without your part ner controlling the movement.

7 wringin g Wring down the leg to 145 the ankle. beginning your movements -\" below the knee. Keep your hands relaxed and moulded to t he shape of 0'z\" the leg. The wringing movement wi ll feel best when the hands cross right --j next to each other. Apply mo re oil as necessary to prevent pu lling t he skin. 0 -\" --j :I r () V> :z>- 0 m-\" m --j 8 pu ll ing Place both hands around the ankl e. with one hand over t he top and the other underneath. cupped around t he heel. Lift t he leg slight ly. then pu ll back gently towards you to give a good stretch. Only go as fur as you can without resistance. Lower t he leg carefully afterwards.

14 6 \"-' \\) ..: VJ VJ ..: 2\" U i= <:::! ..J 0 I 9 thumb pressure Cup your 10 squeezing Reach as far up between partner's foot in your hand, with your the toes as you can, pressing w it h your Angers underneath and your thumbs t hum b and middle Anger. Squeeze on top. Place t he thumbs side by side gently as you draw your hand towards lengthways in t he centre of t he foot. you, until you come to t he base of then slowly draw them apart. sliding t he toes. Repeat in each of t he four outwards over the foot. Press with positions to relax th e foot. Use the your Angers underneath at t he same balls of your Anger and thumb to avoid time so that the foot is slightly arched. pinching or tickli ng. Repeat just above t he toes.

14 7 ..\" .'0Z\"., ..,0 ..\" I r- m 0 V> »z CJ ..\" mm.., 11 squeezing Carryon t he squeezing 12 rocki ng Moving to t he t high, place movements with your Anger and thumb your hands o n either side of it. Rock over each toe in turn. You can rotate w ith one hand in towards the body, t he toes and wring t he skin slight ly t hen rock the other way w it h the other with one hand. The other hand hand. Rock all the way down to t he supports the foot. cupp ing around the foot and th<; whole body should heel. Continue t he movement about respond. Cup your hands over the toes 2.5 cm (1 in) beyond the toes, and to complete the sequence, then repeat Anally place the foot down carefully. all the movements on the other leg.

Holistic quick fix 148 If you o nly have a few mo ments for massage , here are four effective steps LW <«.::l to help re lax th e body. Each o ne shou ld be given as much care and attention V) V) as in a whole - body massage for a fu lly therapeutic experience. Keep to the «: ::;: ~ basic principles and a few ca reful movements can work wonders. f- Vl :oJ I thumb pressure on the back Effleurage over your partner's back to spread the o il. Then press with the balls of your thumbs over the muscles on eit her side of the spine, going from t he upper back all the way down to the lower back. Yo ur pressure and pace should be even from start to fin ish, w ith your fingers providing suppo rt. Remember not to press over the spine. 2 circling the sacrum Place one hand over the other on the sacrum (the triang le of bone at the base of the spine) and beg in slow, anticlockwise circles. Yo ur hands shou ld move evenly over t he skin and remain mo ulded to t he low er back. Focus on the relaxatio n process, t hen rest your hands, with o ne over your partner's lower back and the other between the shoulder blades.

149 I,o.... V> :::! n () c n :\"x:\"!! 3 pulling the neck Ask your partner 4 pulling the feet Move to the feet. to turn over. Slide your hands under Grasp o ne foot with both hands: o ne the neck, then cup both hands at the over the top and the other supporting base of t he skull, raise the head slightly it underneath at the heel. Ra ise the leg and carefully pu ll it back towards you. sli ghtly, then pu ll back towards you. Stop when you feel your partn er 's Watch the movement in the lower back resistance. Low er the head and rest and hips. When you feel resistance, your hands for a few moments over relax the stretch and lower the leg your partner's eyes. again. Repeat on the other leg.