The massage bible _ the definitive guide to massage therapy

Self-massage ISO With a little ingenu ity. you ca n apply selF- massage to almost any part of your body and experi ence the beneAts that you usually offer to other people. SelF- massage also gives you the chance to And points that it may be difficu lt to locate on a partner without experience. kneading the shoulders Sitting 2 cupping the shoulders This is a upright . pl ace one hand over the good way of livening up t he muscles. opposite shou lder and locate the Place one hand over the opposite muscle crest along the top. Knead with sho ulder. with the palm directly above one hand from the neck out towards t he muscles. Now cup backwards and the arm and back again. Simply forwards from t he neck to t he arm. to massage the muscles. rather t han make the distinctive cuppin g sound. working over t he bone. Press in with Keep your hand relaxed with t he palm your t humb and knead with your raised. making contact w it h t he heel fingers until t he area feels relaxed. of your hand and your fing ers. The Repeat on t he other shoulder. movements shou ld be fairly fast. Repeat on t he other shou lder.

3 thumb pressure on the neck 151 Place your hands beh ind your neck. co with your t humbs on the mus c ~es on either side of t he spine. Make small m Circl es on the spot over t he muscles. r using your fingertips to provide support. Work slowly up t he neck -,n without using too much pressure. until you reach the base of the skull. You cs»o: should feel your neck relax. If not. repeat the movements. c»o () m 4 Anger pressure on the skull Place both hands at' the base of your sku ll to eit her side of t he spine. Press in under t he skull w it h your middle and fourth fing ers. w it h t he hands movin g o ut towards t he ears simultaneously. Press in slowly and release eq ually steadily. usin g a pressure that feels right. Press at equal distances and stop just behind t he ears.

152 '«C\") Vl V«l :E U f= '0' 0 I 5 rotating over the scalp Place 6 finger pressure on the eye sockets Use the balls of your middle the fingertips of both hands over your scalp, t hen press down and rotate on fingers to press along t he lower eye - the spot w ith your fingers and th umbs, socket r idge. Begin at the bridge of using t he thumbs as anchors to keep the nose and work out towards the the fingers steady. Try and get as much temples. Use as much pressure as feels movement as possible. Work right over good to relieve any tension around the the scalp to release any tension, not eyes. Press steadily at even distances, forgetting the back of the head and keeping the movements li ght and fa irly arou nd t he ears. quick. Avoid pulling the skin.

7 finger pressure under the 15 3 cheekbones Use t he balls of your Vl middle fingers to press outwards under the cheekbones. Beg in just besi'cle t he 'r\" nostrils and press in as close to t he bone as you can. The movement should ~ be at a sli ght diagonal upwards, under t he cheekbones. Press at even :;: distances o ut towards t he jaw. Where » the muscles feel tight, circle on the spot to relax them. Vl V»l Cl 8 resting the eyes Place your cupped hands over t he eyes to actively rest them. The heels sho uld rest over the cheekbones, the palms shou ld be ra ised an d the fingers sho uld rest o n the forehead. Th is is a great relaxation technique as well as an energy boost. No pressure shou ld be exerted over t he eyes, wh ich shou ld be closed for t he best resul ts.

154 9 squeezin g the arms It is perfectly \"-' possible to perform this technique on C«J V) «V) yourself Place your hand just above t he ~ elbow of the opposite arm. with the u ..... Angers on o ne side and the t humb on V) o--' the other. Now squeeze up over the I muscles towards t he armpit. applying pressure w ith t he w eb between the index Anger and thumb. Repeat several dmes. then repeat o n t he opposite arm . 10 pummelling the hips Form your hands into loose Asts and use them to pummel over your buttocks and hips. This is an invigorating movemen t designed to stimulate circulation in an area where the muscles and jo ints can get quite tight. Use as much pressure as you need. keeping t he movements lively. Use your hands alternately to establish a good rhythm.

II squeezing the legs For t his 155 movement you need to be fl exibl e Vl enough to reach your calf Bend your m leg and cup your hands arou nd t he ca lf r- muscles . with t he Angers at the front and the thumbs behind. Now use your o,n thumbs to squeeze up over the calf »J: towards t he knee. where no pressure shou ld be app lied. Yo ur Angers sho uld Vl act as a suppo rt to steady the movement. Repeat o n the other leg. V»l 12 thumb pressure on the feet Cl m Here you need to be fl exible enough to reach the sole o f your foot. Bend your ' leg and place t he balls of your thumbs on th e sole of your foot. with the Angers supporting it over the top. Work over the sole us ing small circular movements. w ith your thumbs w o rking alternately. Avoid t he instep and concentrate on the ball o f the foot and base of the toes. Repeat o n t he other foot.



Chinese massage Chinese massage is a combination of techniques to improve the Aow of energy (chi) within the body and increase vitality. In this Chinese massage sequence. strokes to relax the muscles and stimulate the meridians (energy channels) combine with acupressure over the points. The aim is to balance and energize your partner. The quality of your touch and movements is more important than exact point location. which takes time. requires feedback and becomes easier with practice and experience. So work with an open mind.

Principles 158 Chinese massage, or TuiNa , is based on an orienta l approach to the body and health. It is a comprehensive, holistic approach, which takes into account not o nly the individual. but also interactio n between the individual ~ and the environment. All elements are impo rtant in diagnosis. z I world is composed of the interplay U Traditional Ch inese medicine incl udes a number of complex systems. and the between o pposites. known as yin and relationships between its va rio us yang (see also page 202); and an elements are o f great importance. imbalance of yin and yang within th e The meridians body ca n be seen as either an excess o r deAciency of chi. According to Chinese principles. there Each of the meridians is governed are various channels of energy, o r by a particular body organ and has meridians, throughout the bo dy. Th ey particular characteristics. The two number 12 pairs o n either side of two central meridians. which are of special central channels. making a tota l o f importance. are known as the 14 meridians. In addition, t here are a Conceptio n Vessel (CV. which runs further six extraordinary meridians. All up the Front of t he body and is these channels circulate chi (interna l predo minantly yin in character) and vita l energy), and good healt h depends the Governor Vessel (GY. wh ich run s up on a harmonious balance of chi t he back and is predo minantly yang ). between the different meridians. Harmony not o nly needs to exist within t he body. but also in the interchange between the individual and the external world. Exchanges of energy are constant ly taking place. and o nce This 18th-century Chinese illustration again balance is the key. According to shows the position of the points along the traditio nal Chinese philosophy, t he Governor Vessel channel.

159 ( ,.'r- t'~ .~ b~ 10<> ~ ~~ i? Tit ~ j ~... ~(~~ \\ ...., ~ -'\" ~E. df>

Acupressure points 160 An almost bewildering number of acupressure points are located within th e body. Each lies o n a particular meridian . but th e 14 meridians are of va r ying lengths and so have different numbers of points. Each point is known by t he UJ meridian o n wh ich it is located and by its num ber in the sequence. ~ Z I address medica l problems. Chinese U Wh ile some meridians (such as the ga ll - bladder meridian) begin in the massage is a great way to aid relaxation upper bo dy. others begin in the and maintain good healt h. Knowledge extremities and work upwa rds. For of a few principal points (see pages example. KI - t he Arst point along the 16\\-1 63) is a good way to begin. and kidney meridian - is located in the foot. locatio n of the points is achieved by The bladder meridian is the longest. measuring in Anger- wid ths relative to with 67 po ints alo ng its length. the person you are massaging. o r wit h Chi flows from one meridian to the thumb. Each thumb measurement another. as wel l as between t he po ints. is known as one cun. Stimulation of the points may be do ne by needles (as in acupuncture) or by Angers and thumbs (as in TuiNa) . W hile pressure via the hands may be less accurate. the principles remain the same. The aim is to relieve blockages of energy within the channels and to assist the flow of chi. Thi s in turn will affect the functio ning o f the organs and will help return t he body to hea lth . A full assessment normally precedes massage. including oriental pulse and tongue diagnosis. Wh ile it takes the tra ining o f a skilled practitio ner to

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\" 162 GB 20 \"-' BI IO • 00 j~, ~. GV 14 («J ~ o~o§ ~ ~€1 -.:.. Vl :~. ~ ~\" :'\\.~~...~.~~ «Vl :E \"-' +. 00 : .: Vl r\"-' o Z '0 BLiSI o ,0 i ' '' 0 .~ • €I 0 ,j, o0 • (!I 0:/ • U ~ OO . €I 0 ~ ~0 0 : t~: • 0 0 . 0 ~ ~~O ; O : :~ .0 0:°0.. · 00~O : o ~~ !•o 0:::\" i~,oO :' !-0 0 00 ; 0 ~. €I o! :0 ~O ~• I0 0l;-~l~~c1·i~:0,------:;--'~'~+';..---_~1 BL 31-34 \" , \\~/ , 0o, \\0 f) \\. -----;;;;;0: Co 4 0 0 0 0 ..OBoOO ; 0 o . . . ..' •, 0 : BI 60 -, 0 !o BI 67 •~0 ~ O~.,'t.::-::.. \"\"

Lu 10 ----..+--\"--~ 163 H 7----\" P 6-----I-----' n» c -c '\"Lu 2 rn V> V> C r'\"n -c 0 Z --i V> ... .. . Co 4 GB 30 --------------~--~~'\" o.l 0 0 : ' .. \". 0 \\0 St 36 ~. KI ~, BI 60 BI 67 Sp 6 ' ,. Li 3 _ _ _ _/ :' 0'\": :': ,4 '· .Oi ) Spl / ' ,/ •... : :~~:..~..~ ~

Application 164 Chinese medicine refers to two t ypes o f chi within the body: the chi you are \"t«.\"l' born with (known as 'before-heaven chi'), which is stored in the kidneys and Vl V«l may be weak or become depleted in some people and is difficult to restore; ::;: \"~\"' and 'after-heaven chi', which Aows throughout the body. Z I U Chi ca n be inA uenced by, For example, swell ing o r inAammation . Stimulating diet, Fresh air or liFestyle; it shou ld the Aow of energy and dispersing the Aow Freely through the meridians, build - up of chi helps to increase vitality nourishing and supporting the body. and return the body to balan ce and Blockage of this Aow can resu lt in an good health. excess, defiCiency or stagnation of chi, Traditionally, Chinese massage was whose effects may be Felt as pain , perFormed cloth ed, through a sheet to FOCUS POINTS on the Aoor: towels to cover the area you are not working on: supports for Techniques: The main techniques are the head, knees or ankles: and some effleurage, elbow pressure, thumb- oil (see pages 30-33). rolling, thumb and finger pressure, stretching and rocking. Feedback: Make a note of any problems before starting, and ask your partner Movements: These vary between for feedback about the location and Aowing, stimulating and pressure especially any tenderness associated movements, and shou ld follow on with the acupressure points. from each other to give the massage shape and form. TIming: A whole- body TuiNa massage shou ld take about 45 minutes. Equipment: You need a firm surface, such as a massage table or soft mat

16 5 ;J> c\"\":: n ~ o z preserve the recipient's modesty. In Chinese massage, thumbs, fingers and However, o il can be used so that the elbows are used to stimulate energy flow strokes relax the muscles as well as and promote the flow ofchi. working along the meridians. Pressure to stimu late the points is done mainly be either quick and light or deeper and With the thumbs and fingers. For deeper slower. When giving a massage. try to movemen t s the balls of the thumbs and stay in tune wi th your own body and elbows may be used, and For lighter, this wi ll be conveyed to your partner. vibrating stimulatio n t he fingertips are Being correctly positioned (see pages excellent. Care shou ld be taken to li sten 34-35) wi ll enable you to Focus o n to the body and use pressure that is se nsitivity. Massage around, rather than appropriate. Movements may need to over, painFul areas to di sperse energy.

The back 166 Position yourself so that you can reach the back comfo rtably, with everything you need to hand. Centre yourself Arst, then begin massage o n the back, wh ich will have an effect on the whole body. The techn iques UJ include both massage and the use of pressure points. ~ Z I U effleurage Spread some oil over your hands. Position yourself at your partner 's head and glide your hands together down to the lower back. You can apply relatively Firm pressure with your palms. The aim is to wake up t he meridians. Spread your Fingers at the lower back and draw them back up either side of the ribs to t he shou lders. Repeat briskly several tim es. 2 circling Move to the side. Place your thumbs on either side of the spine and circle over the muscles by the prominent vertebra (Cll at the base of the neck. This point is known as GV 14 and the circling movements help to relax the neck. As you circle, imag ine any tension releasing out towards the shou lders. Repeat slowly severa l times.

3 squeezing Return to the head. Place 167 n»co your thumbs over GB 2 1, which is located in the depression midway 7< between C7 and the shoulder. Position your Fingers over your partner's shoulders and squeeze severa l times. This helps to relax the shoulders. If the point is sore, massage around it w ith the thumbs to disperse excess chi. CAUTION Do not use point GB 21 during preg nancy. 4 thumb - rolling Place both your thumbs on the r idge of muscles to one side of the spine. Roll w ith the thumbs, alternating your strokes down to the lower back. Th is relaxes the bladder meridian, wh ich lies on either side of the spine. Your strokes can be fairly brisk. Repeat severa l times, then rep eat on the other side.

168 5 palm press ure Move to your \"C«\"J: partner's lower back and apply a little Vl oil. Place one hand flat over the sacrum V«:l .:;: <the triangle of bone at the base of the \"V\"l spine) and the other across the lower \"z\" I back. Cup your upper hand slightly so u that there is no pressure over the spine. Anchoring with the upper hand. carefully stretch over the muscles with the other palm to relax the lower back. Repeat with sensitivity. 6 palm pressure Repeat the movement. this time over the lower back muscles on either side of the spine. lean over your partner and cup both hands over the muscles. avoiding any pressure on the spine. Then stretch with one hand towards the shoulders and the other to the hip. This relaxes the powerful muscles along the bladder meridian and helps to ease the lower back. Repeat several times.

169 .., I n'»\" '\" 7 elbow pressure Move to one of 8 thumb pressure Return your your partner's hips. locate GB 30 with hands to the lower back. Place both your Angers. one-third of the way thumbs roughly 4 em (I';' in) away down the buttock and two-thirds from the spine on either side of the towards the hip. Guide your elbow sacrum. Press BI 31-34 with both to the point with your Angers. then thumbs simu ltaneously. locating the slowly press in towards the hip. litt le depressions in the bone. Press keeping your elbow rounded. Release each point gently once. then release and then repeat. This area can be tight and move on to the next point. and extremely sensitive. but stimulation is good for relaxing the hip. Your CAUTION partner should breathe calm ly to relax. Repeat the last two movements on Do not use points BI 31-34 the other side. during pregnancy.

170 w Vl w Z I U 9 rocking Place both hands on either 10 squeezing Position yourself at the side of your partner's ribs. Gently rock shoulders. Place your t hum bs at o ne the body away from you, then rock side of the muscles to the side o f the back aga in the other w ay with your spine, with your fing ers in t he same other hand. Continue with alternate position on t he other side. Sq ueeze movements down to the hips. Repeat into the muscles wi t h your fingers and towards the armpits and back one final thumbs, and squeeze towards the time to the hips. This helps to relax the spin e. Move alo ng the muscles from the entire back. upper to th e lower back, making sure that your fing ers do not di g in. Repeat on the o pposite side o f the spine.

II thumb pressure Use t he balls o f 17 1 your t hum bs to press in to t he muscles -I either side of the spine. Pressing I between the shoulder blades, stim ulate BI 15. This sho uld be nice and relaxed, so circle around t he po ints on both sides undl you feel a redumon in muscle tone. Return to the point o nce more and press in evenly again with your thumbs. 12 firm stroking To finish t he back sequence, place bot h hands flat against the sides of your partner's body. Draw your hands down to the hips. Repeat twice more, fairly vigorously, to draw the yang energy down t he back.

Back of the legs and feet 172 This sequence continues massage over the meridian s, combined w ith speciAc u\"«-:' pressure points For the legs and Feet, Complete working o n one side of the V1 V«1: body beFo re beginning the sequence on the other. Yo ur pressure and pace ::E \"-' sho uld be similar For each leg. V1 \"-' Z I U thumb - rollin g Rub some oil 2 t hum b pressure Squeeze BI 60, between your hands and effleurage which is level w ith and just behind the over your partner's leg. This helps the ankle jOint. Apply pressure with your massage movements. Then roll your thumb for a few moments and release. thumbs from thigh to ankle, following the bladder meridian, which lies along CAUTION the middle of the thigh and ends just Do not use point BI 60 behind the ankle bone. Do not use during pregnancy. pressure over the back of the knee. Repeat, alternating the thumb rolls several times.

173 n>OJ o'\" \"--i I r C) V1 > oZ 3 thumb - rolling Move to t he outer 4 pulling Move to the foot and grasp th igh and repeat the rolling movements your partner's leg, with one hand down the leg, again avoiding pressure underneath and the other above the over the back o f the knee. Follow the heel. Lift the leg carefully and pull it gall-bladder meridian fairly briskly gently towards you. Rock the leg down to the ankle joint. Massage as if slightly as you put it down, to stimulate you are rolling energy down the leg. the flow of energy. Repeat the movements several times.

174 5 t humb -circling Suppor t your UJ l) partner 's feet with both hands and -< Vl Vl place your thumbs over KI in t he middle, :-:<;: just under the ball o f the foot. Th is is UJ Vl good for boosting energy. Circle on the zUJ I spot w it h both t humbs simultaneously, u increasing t he pressure as you do so. Circling rather than pressing spreads t he pressure over a wider area. CAUTION Do no t use points KI or BI 67 during pregnancy. 6 s queez ing Pick up your partner's foot and place your hands on eit her side. Squeeze it between t he fin gers and thumbs. Now squeeze one side of the foot towards you. wh ile squeezing the o t her side aw ay. This helps to release tension in t he foot. Squeeze up and down until t he muscles feel looser.

17 5 ':>\"- () ..'0\".\", I r 0 (/> :z>- 0 .\" .''\".\", 7 s qu eez ing s upport t he foot w it h 8 rubb in g Pick up the foot and rub your hand, squeezing along t he outside the ball o f it between your hands. Pay with the t humb and fing ers. Use fair ly particularly attention to the KI point, firm pressure. Squeeze and pinch from w hich you massaged befo re (see t he heel along t he fl eshy part o f the Step S). You can rub quite vigorously. foot to t he little toe. Repeat several Place the fo ot down. t hen pull t he toes times, t hen squeeze BI 67 at t he corner one by o ne to release t he chi and of t he lit t le toe nailbed and pu ll your repeat the whole sequence on t he fing ers aw ay quickly with a li ttle snap. other leg.

Front of the legs and feet The massage sequence continues upwards From the Feet and legs, Following the directio n of the meridians. The work is on the acupressure channels and points, some of which are stimulated specifica lly. Massage each side of the body in turn , keeping the pressure similar and consistent. thumb - rolling Rub some oil over 2 thumb pressure Return to the your hands. Roll up the inside of your ankle and locate Spl 6. three finger- partner's leg with your thumbs, widths up from the ankle joint, just beg inning your movements just above behind the bone. Proceed cautiously the ankle. Apply reasonably firm as this point can be extremely tender, pressure at a fairly vigorous pace. especially for women. Press gently and. Carefully work around the fl eshy inner if the po int is sore, circle on the spot side of the knee, then stop just above. to disperse the chi. Repeat several times. but check the comfort levels w ith your partner because these points can be sensitive. CAUTION Do not use point Spl 6 during preg nancy.

177 -n 'oz.\"., o ...\", I r m () V> »z o .\" mm.., 3 thumb pressure Cross to the 4 stroking Stroke down t he length other side of t he leg and find St 36. of t he outer leg at the end of this which lies at the outer edge of the seq uence to bring the chi to the feet. shinbone, t hree fing er -widths below Use the fl ats of your hands and the knee. Press with your thumb, fingertips fairly briskly, stroking down starting gently and then increasing to t he ankle joint. Repeat t he the pressure. Hold for a few moments movements severa l times, t hen position and then release. This is a good yourself at your partner's feet. digestive tonic.

178 \"-' U.:: Vl Vl .:::;:; \"-' ~ Z I U 5 rotating Grasp the sole of your 6 thumb-rolling Support the foot partner's foot with one hand wh ile from underneath and locate Li 3, which supporting underneath the leg w ith the lies in the depression between the big other. Rotate the ankle joint several and Arst toes. Roll your thumbs in small times in both directions, then press the alternating movements over the pOint, entire foot directly back towards the stroking up towards the ankle. Repeat body as fur as your partner 's Aexibi lity several times. This should feel quite will allow. Th is helps to release stiffness relaxing, and is a good tonic pOint. in the ankle.

179 -n '0\" Z --< 0 -n --< I r m Cl Vl »z 0 -n m m --< 7 thumb pressure Move to the big 8 rock ing Stand at the feet and slide toe. Ho lding it with one hand to your hands under both of your provide resistance, press at the outer partner's ankles. Lift the legs slightly corner of the nail with the side of your and gently rock, pu lling towards you as thumb. This stimulates Sp I, wh ich is you do so. Keep your shoulders relaxed. good for nourishing energy. Press into Th is aligns the body and helps the Aow the point and release. Then repeat all of energy. Place the legs back down t he movements on the other leg. and pause for a moment before breaking contact w ith your partner.

The arms and hands 180 Position yourself so that you ca n comfo rtably massage th e length of the arms. Bear in mind the directions of t he meridians at both the front and back of the arms. Work o n the hands and Angers is importa nt in helping w to release excess chi. Vl w Z I effleurage Rub some o il over your U hands and effleurage down t he inside of your partner's arm . fo llowing t he lung meridian from the chest downwards over the ball of the shoulder. Stroke down t he arm severa l times. returning up t he back of the arm. Repeat using greater pressure o n the downward stroke. 2 rocking cup your hands under t he sho ulder and. suppo r t ing the arm . rock gently down the arm to the hand. Both hands should remain in contact for t he length of t he stroke. This helps to relax the arm muscles and sho ulder joint. Repeat t he movement several t imes. t hen squeeze firm ly down to t he hand.

3 thumb pressure Support t he arm 181 with o ne hand. P6 is located between I\"'\" t he tendons. two and a half finger- widths above the wrist. Place your »- thumb over the pOint. pressing gently with t he ba ll. and continue t he ;0 pressure unti l your partner feels t he connectio n. Hold for a few mo men ts :;:: and t hen release slowly. Th is is good for regu lating the circulation. V> »z- 0 I»z- 0 V> 4 thumb pressure Move your thumb to t he little- finger side of t he wrist. In a line down from the inside of the little finger you wi ll find a depression just by the bon e. which is H7. Pl ace your thumb over the poin t and press carefully with t he t ip. close in to the bo ne. Continue wi t h t he pressure until you connect w ith the point. then release the pressure even ly.

18 2 5 rocking Ho ld your partner's hand by (\"\")' the little fing er and t humb, then lift the < (/) forearm slightly and rock gently from (/) < :2 side to side, to relax both t he wrist and (\"/\")' fin ger jOints. Low er t he arm , let your \"z\"' I partn er relax, t hen try again. Th is time u the hand sho uld feel much looser. 6 thumb pressure Place your thumb over the w eb o f yo ur partner's hand betw een t he t humb and index finger, supporting it from underneath. Locate t he soft depression and press in gently to Co 4 wit h t he tip o f your t humb. Increase the pressure slowly because t his can be a sensitive point. It is goo d for t he digestion and headaches. CAUTION Do not use poin t Co 4 during preg nancy.

183 -; I » \"$\": V> »z 0 I»z 0 V> 7 thumb pressure Turn the hand 8 squeezing Suppor ting the hand, over and lo cate Lu 10, w hich lies squeeze and twist t he length o f each halfway down t he fl eshy part of t he fin ger and the t humb in turn . Use your thum b. Press wit h t he tip o f your t humb. index and middle fing ers for a thumb diago nally in tow ards t he bo ne. good grip. Th is relaxes t he joints, You can apply reasonable pressure over stimu lates t he meridians and points in this point. Ho ld for a few moments, t he hand, and releases chi from t he then release. body. Then repeat all t he movements on t he other arm .

The chest 184 Appl y sensitivity when massaging the chest because this area ca n be quite emotio nally charged. For a female partner you may need a towel to cover the breasts. wh ich should not be worked o n directly. As a genera l rul e. apply cu less pressure over vulnerable areas of t he body. ~ Z I U fi nger pressure Roll with your 2 thumb-roll ing Continue by rolling thumbs up to your partner's chest. and with both thumbs up the centre of t he locate CY 17. which is on the chest. working towards t he collarbo ne. breastbone. at t he midpo int between Separate your thumbs so that they Fan t he nipples. Place your middle finger o ut over t he ribs as Far as Lu 2. wh ich over t he po int and press gently. slowly is located abo ut o ne finger- width increasing t he pressure towards t he below the collarbone and six fin ger- chest. Ho ld for a mo ment. t hen release. w idths from the centre of t he chest. Th is is good to reg ulate t he emotions. Repeat t he Fann ing movements as well as for the general constitution. between the ribs several times.

3 t humb pressure Ro ll up t he centre 185 of t he abdo men again. this time -I separating your t humbs under the I ribcage. Locate 1<.22. w hich lies two finger-widths o ut from the cent re of n the chest. just beneath the breasts. Use both thumbs to circle over t he points. I t hen release. m V> -I 4 stroking Fan your hands out to the sides of t he body and lie t he palms fl at aga inst either side of the ribcage. Draw your hands down to the hips. fing ers sp layed. applying slight pressure as you do so. Repeat several times to draw chi towards t he feet.

The abdomen 186 Work o n t he abdo men sho uld sooth e and centre your pa rt ner. Positio n yourselF so t hat you are relaxed and comFo rtable beFore you begin t he sequence. Be sensitive during your partner's menstruation , when you might \"-' only wa nt to use Step 4. During pregnancy only use Step 4. Vl \"-' Z I U effleurage Rub some o il between 2 circling Continue circling with the your hands and effl eurage over your hands fl at against t he abdo men, but partner's abdo men in a clockwise t his time circle over each part several directio n . This spreads t he o il, but is t imes to f ully relax it. The hand circles also an o ppo r tunity to help t he sho uld be full and generous and the abdo men relax. Keep t he hands sof t movements con t inuo us. This technique and flat and moulded to your part ner's is known as mota and involves lots of bo dy. How ever, if your partner is ci rcles around t he abdo men to activate sufferin g from diarrhoea, circl e t he large intestine. an t iclockw ise.

18 7 -1 I :>- 'oo\" 3:: mz 3 thumb pressure Locate CY 6, 4 resting Rest your hand over t he Tan which is t he po int approximately two Den point - t his is located roughly fing er- widt hs below t he navel, lying in 5 cm (2 in) below t he navel and o ne - the cent ral line of t he body. Ho ld your third o f t he way tow ards the spine, in t humb over the pOint, t hen star t Chinese philosophy it is a ver y pressing it gently. Check t hat the impo r tant energy po in t for cen t rin g the pressure feels okay wi t h your par t ner. bo dy. Focus your attentio n o n the palm Ho ld fo r a mo ment , then release o f your hand. Breathe calmly and steadily and evenly. This sho uld be o bserve the rise and fu ll o f yo ur do ne wit h care o n w o men. par tner's breath. The w armt h o f your hand will provide comfort and focus CAUTION your partner 's attentio n o n t his very impo r tan t central po in t . Do not use po in t CY 6 during pregnancy.

The neck and scalp 18 8 Work with slow, steady, supportive movements to help your partner relax. w \\«J Relaxing t he neck is very impo rta nt, bu t most people And it hard to let go. Vl V«l Repea t the movements over the muscles as necessa ry until you feel a ~ w change in muscl e tone. ~ Z I U rocking Move to your partner's head. Slide your hands under t he neck, cup your hands at t he base of t he skull and lift t he head slight ly. Gently rock from side to side to relax t he neck. If your partner has difficulty relaxing, low er t he head gently, w ait for a moment and then tr y again. Stop if you feel any resistance or t here is any pain. 2 finger pressure Cupping t he head in your hands, carefu lly turn it to o ne side. This movement sho uld be smooth and reassuring. Locate BI 10. which is in t he depression just below t he base o f t he skull, rough ly two finger - widt hs out from t he spine. Press wit h t he balls o f your index and middle fingers once, t hen release.

189 --i I Z m n o'»z\" n»V1 r \" 3 finger pressure Turn the head 4 squeezing Still suppo rting your towards t he shoulder a little more and partner's head wit h your hand, squeeze locate GB 20, wh ich is a furt her two along t he neck muscles, using yo ur fin ger - wid t hs ou t from the spine, in fin gers and the heel o f your hand. the depressio n at t he base of the skull. Wo rk from t he shoulders up to the Press with t he balls of your index and base o f the sku ll. You can squeeze middle fin gers. keeping t he pressure reasonably firm ly as you work along steady and even. Th is relieves tension t he top o f t he shoulder. Then repeat all around the head and neck. t he movements by turning t he head and w orking on t he opposite side.

190 5 squeezing Squeeze both of your 'C«\"l part n er's ears between your fingers Vl and thumbs, Follow the shape of the «Vl ::;: ears, working round the outside to 'V\"l the lobes three times. Repeat the 'Z\" I movements a further three times in a U second line around t he inside of the ea rs. Your movements should be a series of light simultaneous pinches. 6 thumb pressure Press with both thumbs in a line up from the inner brow to the hairline and continue over t he back of the h ead. The pressure should be quick and li ght. using the balls of both thumbs at the same t ime. Take care to hold your fing ers away from the face. Repeat several times to clear any congestion.

7 Anger pressure Turn your palms to 191 face the back of your partn er' s head --f and rake the balls of your fingers I through t he hai r. Work over t he scalp in several lines until you have covered Z as much of the head as you can m reasonably reach. n '»z\" CJ Vl ,n»- '\"0 8 Anger pressure Return to the forehead and locate the Yintang point, which li es between t he brows. Hold your middle finger in place, then press li gh t ly to relax and calm the mind. Th is shou ld be done slowly and sensitively, Ho ld for a few seconds and breathe calmly yourself. then release it.

The face 192 Finishing the sequence o n t he face makes a ca lming end to the massage. The pressure ca n be reasonably Arm as the aim is stimulation of the meridians and pressure points; and it ca n be even Armer on a man 's skin. u.J By the end of th e massage you sho uld both feel more energized. ~ Z I V fing er press ure Place the balls 2 thumb pressure Place your thumbs of your fingers over your partner's just below the side of each nostril and temples, then locate the small locate the depression where Co 20 li es. depressions approximately o ne finger- It sho uld be quite easy to find. Press in width away from t he eye sockets. a slight diagonal towards t he nose, Carefu lly press GB I with the dps of using t he sides of your thumbs. This is your middle fing ers. Beg in slowly until good for the sinus. Hold for a moment, you feel the energy of each point, ho ld t hen release your pressure. for a mo ment and then release.

19 3 ».\" n 3 t humb-rolling Rub a little oil over 4 thumb-rolling Place your t humbs your fing ers and roll your thumbs in a at the o uter corners of t he lips and roll diagona l line from t he nostril s out diagonally w ith t he sides of your towa rds the jaw. The strokes shou ld be t humbs to the jawline. Use both made with both thumbs at once o n t humbs at once. Repeat severa l times, either side of t he face. Repeat several and end t he strokes by gently cupping times with enough pressure so that your hands under t he jaw. you can see your partner's skin move.

Chinese massage quick fi x 194 w The following are some important points to work on, for a mini Chinese «<.J massage that will not take long to complete and that offers good tension V) V) « ::; release. Focus as you would o n a whole body massage. The po ints selected w ~ both relax and provide a tonic to the system . Z I U circling the back Rub a little oil between your fingers, and t hen effleurage in fanning movements over your partner 's upper back. Find the prominent vertebra just below the level of the shoulders and circle over the muscles at either side o f GV 14, in the central line of the body. Try and release any neck tension o ut towards the shoulders, then continue effl eurage down t he back. 2 t humb pressure on the legs Once your partner has turned over, locate St 36 by runn ing your hand up the shinbone until you feel the depression three fing er -widths below the knee. Press gently with the ball of your thumb, and circle on the spot to relax the area, before increasing your pressure. Ho ld for a few moments, then release.

3 thumb-rolling the feet Cup your 195 fingers under the foot for support and (\") locate Li 3 between the big and first :I toes. Roll both thumbs over the point alternately to disperse the chi, stroking z in the direction o f the ankle. The movements should be quite gentle and m repetitive, and the thumb rolls should Vl be small. Repeat a number of times, m then repeat the last two movements on the other leg. »3-: thumb pressure on the arms Vl Locate P6, which is in the centre of the »V-l arm between the tendons, two and a half finger-widths above the wrist. () Supporting the wrist from underneath , m press with the ball of your thumb, {) starting gently and increasing the pressure slowly. Hold for a few c moments, t hen release and repeat on t he other arm. (\") '\" x

Self-massage 196 Self- massage is a great way of locating points th at ca n be difficu lt to And on oth er people without a bit of practice. The po ints may feel a little tender. and you will feel the energy resonate when you have fo und the r ight spot. \"-' The more you practise. the more natural it becomes. ~ Z I U finger-circling the shoulders 2 squeezing the shoulders Reach The neck and shoulders always gec over your shoulder and squeeze che cense, so chis is a good way co relax. muscles becween your fingers and che Reach over your shoulders and locace heel of your hand. Squeeze cowards che muscles on eicher side of GY 14. che neck, and locace GB 21, which is in Ci rcle wich your fingercips as firmly as a line wi ch GY 14. You will feel a cender feels comforcable, in o rder co relax depression. Circle on che spoc wich chem. Fan chem ouc across che back your fin gercips, chen press direcrly a cowards che arms co disperse any liccle harder. Repeac che movemems on build - up of chi. che ocher sho ulder.

197 3 finger pressure on the lower back Place your hands behind your back, wich che fing ercips over che lower back muscles on eicher side of che spine. Push your fing ers down che muscles and over che sacrum, che bony criang le ac che base of che spine. This sCimulaces che bladder meridian and is a good way of relaxing che low er back. CAUTION Do noc use poin cs GY 14, GB 21or GB 30 during pregnancy. 4 finger pressure on the buttocks Locace GB 30, which is cwo - ch irds of che way over che buccocks coward che hip and abouc one-chird o f che way down . Press in and circle wich che Cips of your fing ers. Alchough ic is hard co achieve che same pressure on yourself as o n a parcner, you can scill relax che hip area quice well.

198 w («J Vl V«l ~ w :2 z :r: U 5 squeezing the eyebrows Pinch 6 thumb pressure Support one hand across t he line o f the eyebrows w it h in the o ther and massage over t he your t humbs and index fingers, fl eshy part o f the t hum b. Yo ur fing ers moving from the bridge o f the nose provide resistance from underneath. o ut towards t he temples. Pinch and lift Locate Lu 10, which is halfway down as you do so, w o rking yo ur w ay over t he fl eshy part o f t he t humb. Circle and to GB I. Yo u can feel th is depressio n t hen press in gently w it h t he tip of in a li ne leading o ut from the eye your active thumb, pressing toward s socket. Pressing and circl ing here is t he bo ne. Hold fo r a mo ment , t hen great for relieving tensio n and waking release and repeat o n t he other hand. up ti red eyes.

199 Vl .'\"-\" ,.\" ~ > Vl V>l Cl 7 squeezing the legs Pinch and 8 thumb pressure on the toes sq ueeze down t he o utside o f both legs Suppo r ting t he foot from underneath , from t he tops o f t he th ighs to t he place o ne thumb over t he o pposite ankles. App ly pressure between your foot in t he w eb between the fi rst and t hum bs and fingers, and make your big toes. Locate Li 3 and press it w it h movements brisk and vigo rou s. Avoid t he tip o f your t humb. This po int can any pressure over the knees. Repeat be quite sensitive, so you can Circl e o n several times to draw the energy to t he spot to disperse t he pressure, t hen the ground. t r y pressing it direct ly again. Repeat o n t he other side.