The massage bible _ the definitive guide to massage therapy

Cellulite 350 What is commo nly known as cellulite, or orange- peel skin. usua lly involves Vl f- Auid retention and congestio n of the tissues. Along with massage . diet and Z w j exerci se play important ro les. Massage sensitively as these area s are often ...: oz ten der. Repeat o n a da ily basis. ~ o~ knead ing t he t highs and u buttocks Kneading is good for clearing congestio n, but be careful because the pressure can be painful. Work over your partner's t high and buttock area, pressing into the muscles with your thumbs and rolling back w ith your Angers. The hands should work alternately and establish rhythmiC movements. The addition of cleansing essential oils may help. heel pressure on t he t highs Massage along t he thigh muscles w ith the heels of your hands, working up to the hip. Apply enough pressure to be effective. but not painful. Work up over the thigh with both hands using long, alternate strokes, or use both hands together for greater pressure. Avoid any massage over the inner thigh.

351 knuckle pressure on the percussion on the thig hs Use bu ttocks and legs Form your hand your hands to hack up and down the into a loose Ast and massage congested thigh to increase Circulation. Your wrists areas w ith your knuckles. This can be shou ld be kept loose and body contact quite effective. but be careful where there made with your little Angers. Yo ur is a lack of muscle tone. Circle and knead movements need to be sharp and light to on the spot to increase the Circulation. achieve t he traditional hacking sound. Yo u but keep to fl eshy areas. AVOid massage can also use other percussion movements, directly over the bones or inner t hi gh. such as pummelling and cupping, to stimulate the local circu lation. Repeat all the movements on the other leg.

Colds and flu 352 Colds ca n be a sign t hat your immunity is low, and flu deAnitely requires Vl I- Z bed rest and medica l advice. To ease the symptoms of an ordinar y cold , try w j th ese massage techniques. At the same time reduce your stress levels and <: oz follow a healt hy diet. ~ o~ thumb pressure on the hands u Place your t humb over the web between your partner's index fing er and thumb. Locate LI 4, which li es just between t he bones, and press w ith the tip of your thumb. At the same time squeeze underneath w it h your middle finger to provide some resistance. The spot may be painful, so approach it gently. Hold for a few moments, and repeat over severa l days to help reduce excess heat. CAUTION Do not use poin t LI 4 during preg nancy.

353 ,no- o V> » oZ \"n r C thumb pressure on the wrists Anger pressure on the chest Locate P6, which lies centrally between Locate CV 17, which is on the breastbone, the tendons, two and a half finger-widths midpo int between the nipples. Press t he above th e wrist. Press w ith the tip of your point w it h the ball of your finger, hold for thumb, ho lding the forearm underneath a few moments, then Circle on t he spot. for resistance, for a general ton ic or to This is very good to help ease breathing reduce heat. Press and hold t he point For and relax emotional tension in the chest. a few moments, then release and repeat Repeat over several days to improve the t he actions on t he other wrist. symptoms. circling the head The symptoms of stressed muscles and t hose of flu can sometimes become confused. Instead of curling up (a natural instinct when you feel ill ), try massag ing arou nd the fo rehead, scalp and neck with sma ll fing ertip Circles. Th is ca n often help t he body to return to normal and give you the opportun ity for recovery before illness strikes.

Digestive problems 354 Problems with digestio n can be ca used by poor diet and lifestyle, lack of exercise and stress. Chronic problems need qualiAed attention , but try th ese massage techniques to relieve general discomfort. Also, review your eating « oz habits and set aside time for proper mea ls. ::;: ::;: o palm pressure on t he legs Your u partner should lie on the floor, legs turned sli ghtly inwards. With one hand on t heir body for support , 'walk' down the side of the crest of the muscles, following the stomach mer idian. Press w it h your palm, release and continue pressing steadily and evenly the length of the leg. Avoid any pressure over the knee. th umb pressure on t he legs Locate 5t 36, wh ich lies in the depression by the shinbone, three Anger - widths below the knee. Massage and circle over t he point with the ball of your thumb to improve digestion. Then press the point directly, hold for a few moments and release. This is a good constitutional poi nt to massage from time to time. Repeat the movements on t he other leg.

effleurage on the abdomen 355 A relaxed abdomen can aid digestion. CJ Rub a li ttle o il between your hands and circle in a clockwise direction over your () partner's abdomen. The strokes should m be made w ith the flats of your hands, V> avoiding too much pressure. The aim is -i to relax and soothe so that the natural digestive processes can take place. m< \"'o\" '\"e- m 3: V> palm pressure on the abdomen Place the flat of your hand just beneath the ribcage and the other hand on top to provide support. Press very gently as your pa rtner breathes out. Relax your pressure and try again, each time coordinating as your partner exhales. Repeat on t he other side to encourage relaxation, but make sure the pressure causes no discomfort.

Anxiety 356 Anxiety ca n prevent people from funa io ning properly. Chronic cases need Vl f- Z specialized suppo rt, but for temporary sit uatio ns, try some relaxing w ::;: techniques to reduce mental agitatio n. Fears are usually abo ut what might ..J <: zo happen , so use massage to stay in t he present moment. ::;: ::;: o u thumb pressure on the wrist thumb pressure on t he wrist Support your partner's arm w it h one Find t he depression in a line down from hand, and locate P6 between t he tendo ns, t he inside of the little fin ger, just below two and a half fing er - widths above t he t he w rist. This poin t is H7. Place your wrist. Place your t humb over t he po int t humb close in to the bone and press it and press gent ly w ith the ball. hold for with the tip. Hold for a few moments, a few moments and then release. Used t hen release to provide support and toget her w it h the fo llowing point , t his is reduce anxiety. Use t his in conjunction very useful w henever your partner feels w it h the point described above. Repeat anxio us o r stressed. t he actions on the other wrist.

resting Wi t h your partner lying face up 357 and covered for comfort, breathe calmly, »z empty your mind and place one hand on t he low er abdomen and t he other over >< t he chest . Let yo ur hands r ise and fa ll w it h your partner's breath. Th is ca lms en t he emotions and encourages relaxed -i breathing , wh ich becomes shallow w hen w e are stressed. -< effleurage o n t he back Rub some warmed oil over your hands and effl eurage over t he back w ith broad, sweeping strokes. Wo rk from the low er back up to t he shoulders, where your hands should separate and return down the sides of t he ribs. Repeat slowly to reassure your partner, then end by effl euraging over the low er back and legs, fin ishing at t he feet.

Colic 358 This can be a distressing condition in the Arst few months of a baby's life, Vl t- Z which can leave you feeling helpless. Try the following movements between u.J ::< episodes to help calm your baby. Staying calm yourself stops your baby ...J « oz from picking up on your anxiety. circl ing t h e back Just the gentle ::< u:o:< reassurance of your touch can help. With your baby in an upright position to help ease any wind , make broad, comforting Circles over the back. Massage especially to help ease the abdomen. The circles should be anticlockwise with whole - hand contact. Simply the warmth of your hand will help, bending t he legs Gently bend the leg at the knee and bring the thigh slowly towards the chest. Do not overstretch or exert any pressure. This helps to ease pressure on the abdomen. Repeat the movement several times with each leg, and stop as soon as you feel any resistance. This is best done when your baby is feeling comfortable.

359 no n effleurage on the legs Rub a little effleurage on the abdomen Rub oil over your fingers and gently stroke up a little oil over your fingers and effleurage the legs from ankles to thighs, avoiding gently over the abdomen. Follow the any pressure over the knees. Massage on direction of the large intestine, and circle the thighs is good for the circulation and clockwise in soothing strokes. This is best may help to ease the discomfort of colic. done on a regular basis to help keep the Stroke towards the abdomen, then brush abdomen relaxed, Use light strokes with lightly down the legs, keeping to a the fiats of your fingers. soothing rhythm.

Teething 360 Teething is a painFul time and is hard to watch when your baby is in distress. Some gentle massage over the gums can help improve the local circulation. Massage is not only soothing in itselF. but can provide a welcome « oz distraction. Massage on a regular basis. ~ o~ u circling the gums Massage very circling the mouth Try circling gently and with care over your baby's movements over the gums. this time gums. Using the tip of your little Anger. working gently on the face. Press and make very small circles and massage as circle gently with the tip of your little high up the gums as you can. Each Anger to stimulate the circulation and movement over the upper gums should drainage. Work around the mouth. end in an upward direaion; downwards pressing gently against the gums. The for the lower gums. Do not massage strokes should end in an upward direction where there is inflammation. over the upper gums. and downward over the lower gums.

361 circling the jaw Circle very gently around the angle of the jaw. to increase the circulation. Use your Angertips in soothing movements. using slightly more pressure as you circle back towards the ears. Keep your Angertips flat so that they do not dig in. and lift the skin slightly as you stroke. squeezing the jaw Use the tips of your Angers and thumbs to lightly squeeze around the angle of the jaw. As you squeeze. lift the muscles slightly so that it becomes almost a soft. pinching movement. lifting rather than pressing helps to ease the pressure and stimulates the local circulation. It can also be made into a little game.

Repetitive strain injury (RSI) 362 Working o n computer keyboards, or at any activity where you constantly V) f- repea t small movements, can result in severe sympto ms over time. Keep Z w ::; your Angers and hands supple th rough daily massage and exercise to -' « oz provide a variet y of movement for your muscles. ::; ::; o u squeezing the wrists Place your rotating the wrists Grasp t he t humbs together in the centre o f your hand and rotate at the wrist to maintain partner's forearm, with your fing ers joint mobility. As long as there is no cupped around the wrist. Apply pressure discomfort, try to achieve as great a with the leng th of your thumbs and range o f movement as possible. St rain slowly draw them out to your fing ers. arises from repeating t he same This w orks best without oil so that you movements over and over again, so can squeeze the muscles more tight ly. maintaining fl exibili ty is very important. Increasing t he circulation and improving drainage are vital to minimizing strain.

36: 'm\" \"~ ::! ;;i V> '>\"\"\"-\" z ~ c '-\"< V'\"> squeezing the hands Spread a little circling the palms Supporting t he oil over your hands and reach up between hand from underneath fo r resistance, your partner's fingers, with your t humb Circle and press over the palm with your o n top and middle finger underneath. thumb. Use firm pressure as you circle and Squeeze firmly between fing er and thumb squeeze over the muscles and jOints. as you draw down between the tendo ns. Remember to massage t he fl eshy pads at Repeat t his over both hands, pressing and the thumb and side of the hand. Circle circling to release any tension. carefully around t he base o f the fing er joints until the muscles star t to relax.

Painful joints 364 It is very importa nt to maintain mo bility by stimulating the circ ulation. Massage sho uld no t be done when th e joi nts are inflamed, and great care should be taken not to cause pain. Diet is an impo rtant factor in preventing «: oz the build up of waste produas which may irritate the body. ::;: ::;: o squeezing t he t highs To improve circling the shoulders As long as u the circu lation and drainage, work above the joint is not currently inflamed, cup but not over your partner's jo ints. Apply a your fin gers around the ball o f your litt le o il to your hands, then squeeze over partner's shoulder and circle around t he thigh muscles, draining towards t he (but not over) t he joint with your hips. Make sure there is no pressure o n thumbs. Use broad circles, sweeping t he knee jo int, and use a support if away from the jo int. Some w arming o il necessar y. Squeeze using whole- hand may also be helpful to soothe and contact to cover the leng t h of the th igh. stimulate the circulation.

thumb pressu re on t he Angers 365 Use your thumbs to press around (but ;; not directly over o r under) t he fing er jo int. Stop if there is any pain. Press and z circle gently, workin g close in to the bo nes. Bend t he fin ger as you massage, on if th is is comfortabl e, to increase the C circulatio n and encourage mo bility. Gentle r passive exercise is always helpful. o rotating t he Angers Do t his only Z if t he jo ints are not inflamed. Grasp a --i finger, pull gently and rotate. Try to get as much movement as possibl e. Rotate V> t he fing er in wide circles and t hen t r y a bicycling motion. A few minutes' daily passive exercise of t he joints helps to reduce stiffness over dme. Repeat all t he movements o n both hands.

Earache 366 Earache ca n have a variet y of ca uses. It ca n be ver y painful and in acute Vl I- o r prolonged episodes may require medical attentio n. However, fo r mild Z w ::i' complaints these decongestive massage techniques may help. Repeat the --' « oz strokes as often as necessa ry. ::i' :uo:i' circling the ears Use t he tips of your fin gers to gent ly massage the area behind your partner 's ears. Start your circles at t he hairline and gradually move tow ards t he ears. O f particular benefit is t he area closest in. The direction of the circles. however, is away from the ear itself Check t hat t he pressure is no t causing discomfort and continue gent ly for several minutes. squ eezing th e ears Li ghtly pinch along t he inside o f t he ears wit h your t humbs and index fin gers, squeezing in severa l lines as the movements follow t he shape o f the ears. As you reach the entrance to t he ear ca nal, lift t he ea rlobes and gently tug them. Gradually w ork in closer to t he ear canal. squeezing and kneading all t he time.

fing er pressure o n the jaw Ask 367 your partner to relax or drop their jaw. m Press your fin gertips close in to t he angle o f t he jaw, t hen continue massag ing > around t he area. w o rking towards t he thickening o f the entrance to t he ear n'>\" canal. Knead and press gently around t he area until your partner feels some relief. ::r: Keep checking t he jaw is released. circling over th e neck Place the fin gertips o f both hands fl at over the neck muscles. just below t he earlo bes. Make slow half-Circles back towa rds t he spine, moving th e skin as you do so. The area may feel a little puffy or tender. Wo rk slowly and repetitively fo r several minutes to increase drainage. This sho uld help t he feeling o f being 'blocked'.

Poor circulation 368 Thi s may result in cold hands and feet and can generally be helped by a little exercise and some massage techniques to promote circu lation and increase energy flow throughout the body. Poor circulation has different ca uses and « zo more seriou s conditions require medical advice. ::;: ::;: uo kneading the legs Where the palm pressure on t he arm s or legs Position yourself at your partner's circulation is poor, the skin may be cooler to the touch or a different colour from side, hold one hand on the body for the surrounding body area. Knead firmly support and use the other palm to 'walk' to increase the circulation over muscular over the arms or legs, depending on areas, particu larly the th ighs and where the problem lies. Position your buttocks. Press in with your thumbs and hand, press, hold and release, working in roll with your fingers until you notice a lines along the meridians. Work more visible difference. gently over any join ts and repeat several times. Stretching and pulling wi ll also help to improve energy fl ow.

rubbing t he arms Use t he flat of 369 your hand to rub down the heart oo\" meridian on the little- fing er side of the n'\" inner arm. Work from the armpit down n'\" to the little fing er. Then firm ly pinch and squeeze the length of the arm and ,c... squ eeze the finger. End by pulling over t he fingertip quickly with a little snap. ~ This helps to promote t he circulation. oz thumb pressure on t he legs Locate Sp 6, wh ich is the point three fing er- widths above the ankle joint, just behind the bone. This is good for t he circulation and for proVid ing a general ton ic. Begin gently since this point can be qui te tender. Press w ith the ba ll of your thumb, hold and then release. Circle around the point as a softer alternative. Repeat all movements on the other side. CAUTION Do not use point Sp 6 during pregnancy.



Lifestyle tips Massage forms just part of the framework of keeping body and mind healthy. The tips that follow are tasters of some of the other ways in which you can take responsibility for your own well - being. As you try them out. you may feel drawn to exploring some of the approaches in greater depth. Some work well in certain situations or for certain personalities. while at other times or for other people another method may appeal. Any or all of these approaches complement massage. Feeling helpless makes any problem worse , whereas making a choice for a positive lifestyle is actually more interesting and a lot more fun!

Stress 372 Th e most common reacti o n to massage is a Feeling o f intense relaxatio n . and thi s simple word cove rs a multitude of beneAts. However. an absence of LU ....J relaxatio n. or the presence of prol o nged stress. ca n have a negative im pact >- f- V'J u.J on o ur health . self- esteem and qua li ty o f li fe. u.. :::; The 'Fight or Flight' serious consequences for our health. response W hen we are constantly stimulated and on the alert . our resources become A certain amoun t o f stress is good. It depleted. More hormones are released cha llenges and mo tivates us to be t han t he body can deal with . resu lting creative. Acute stress stimulates the in both physical and mental exhaustion. sym patheti c nervo us system. and the Switching o ff becomes difficult . and it is adrenal glands secrete chemicals that this consta nt low - level stress that is speed up t he metabolic processes. dangerous and needs to be addressed. provid ing the energy to respond to danger; this is popularly known as the Reversing stress through 'Aght or Aight' response. Short-term massage responses are an increase in heart ra te and respiration . dilated pupil s and Responses to stress are individual, and sweating. The increase in energy so is to lerance. W hat may be exciting promotes muscular activity and enables for one person is stressful for another. us to take appropriate physica l action. Sensitive individuals may be much more Resources are temporari ly diverted from susceptible. However, our modern functions less useful for cri sis lifestyles wit h t heir accent on situations. such as reproduction . achievement and material va lues. digestion and sleep. These reactions to overstimu lation , poor diet, lack o f sti muli are natura l responses, which our exercise and poor sleep quality play bodies are well able to deal with. a large part in our abi li ty to cope. It is all too easy to lose that natural It is the effects of prolonged, chronic healthy balance. stress that can be debilitating and have

373 Fortuna tely. once you actually start Stress can have a debilitating impact on to deal wi th stress. the damage ca n be reversed. Massage is a fantastic tool , our quality oflife. Massage provides a with its physica l beneAts of speeding up t he elimination of metabo lic wastes, great tool for reducing its effects. such as the hormones produced by stress. Of equal beneAt is its ability to con Adence and well- being. And once relax the mind , inducing a sense of yo u have experienced true. deep relaxation. t he pursuit of a positive . balanced lifest yle becomes a way of life.

374 STRESS - BUSTING TIPS V'l Here are some tips for dealing with ~ Reduce the usual props, such as a. caffeine, alcohol, cigarettes or f- stress in the short term. How ever, a long -term approach is going to drugs. They make you feel worse require a little work to achieve in the long term. permanent change. ~ Find new healt hy props to give you energy, such as fresh foods, a ~ Change what you can. Do not let makeover, good music or a relaxing situatio ns become chronic. There bath with essential oils. are external factors that yo u can alter and you should do t his as ~ Prioritize. Deal wit h one stressful situation at a time. soon as possible. ~ Surround yourself with positive, ~ For external factors that you uplifting people. cannot change you need to alter ~ Learn from your mistakes. your reaction. ~ Take time out fo r your needs, ~ Take a deep breath before reacting without feeling guilty about it. to a situation. You may find t hat you come out with a different more ~ Help someone else. It will put your measured response. own problems into perspective. ~ Do everything in moderation to ~ Get help if you cannot cope. This is reduce the roll ercoaster ext remes a positive thing to do. o f hi ghs and lows. ~ Make getting an early night a ~ Get plenty of exercise in t he fresh reg ular feature. You canno t solve air. A healt hy bo dy deals better problems when you are tired. wit h stress. ~ Have more fun - laughter keeps us ~ Cut down o n salty and sugary healthy and makes problems seem snacks and food. easier to overcome.

3 75 ~ Make your relationships more Regular exercise helps to keep mind positive. See the best in people. and body healthy and to reduce the negative effects ofstress. ~ If yo u cannot get regular massage, make up a daily self- massage ~ Be your own best fri end. Give routine and stick to it. yourself credi t when you do w ell. or simply for t rying, if t hings don 't ~ Express your emotions in a positive work o ut. A mental pat on the back way. Bottling them up inside can works wonders. lead to disaster. ~ Listen to your heart rather t han your head.

Relaxation 376 Relaxa tion is the way th e body recovers From exertion , whether ph ysica l or mental. These processes are governed by th e parasympathetic ner vous system (see page 18) and help to maintain in ternal ba lance. Relaxation is an active rath er than passive state. It ca n include recreatio n. but often we rela x o ur bodies while continuing to stimulate ou r minds. True relaxatio n reFreshes t he w ho le o f us and gives us a new perspective on liFe. There are different techniques to su it different people. which may require some practice at Arst. How to do progressive relaxation Lie o r sit in a comFortable posit ion . Take note of any areas of your body that Feel tense or uncomFortable. Then physically tense and relax each part of you in turn. beginning at the Feet and working up to the head. Relax Fo r a Few minu tes and breath e ca lmly. Th en work back down the bo dy. moving each part in turn unti l you reach the Feet. True relaxation reqUires practice and a little effort, but experiment with different techniques to find a method to suit you.

Visualization relax. Let go of ever yday problems and 377 breathe ca lmly. Imagine yo urse lF Some people ca n visuali ze easily, somewhere pleasant, such as a country '\"en although it is no t For everyone. Aeld. Experience all the sights, sounds, Visua li zation is a wa y of channelling smell s and colo urs. Then start wa lking rx»- mental energy into something positive: to the top o f a nearby hill , sit down , yo u create an idea l situatio n in your look around and remember that Feeling. o~ mind. Incl ude as much sensory inFormati o n as possible so that it Sleep z becomes a rea l experience , and reca ll the image or Feeli ngs that you Good - quality sleep is vital For the body experienced whenever you need to. to repair itselF aFter the day 's exertions. Visualizations may be guided by Too oFten we experience broken sleep, someone else, so that you ca n let go or have difficu lty switching oFF mentally. and put ever ything into the experience. People vary in the amount of sleep they need, and worrying about lack of sleep How to do a v isualization on ly increases anxiety. Establi shing a Find a quiet place where you are win d- down routin e ca n help, or try the comFortable. Some music may help you occasio nal catnap to catc h up. SLEEPING TIPS • Make your bedroom a relaxation zone with soft lighting and • Avoid caffeine or a heavy meal just soothing music. before going to bed. • Put a drop of essential oil under • Have a warm bath or shower a few your pillow. hours before bed and apply some relaxing oils. • Th ink of someone or somethin g nice. Relax. • Let go of the day's problems, which you can do nothing about now and w ill deal with tomorrow.

Meditation, oils and herbs 378 Meditatio n ca lms t he mind and emotio ns. Techniques are often linked to a spiritua l tradition . but can be practised on their own. It is a good idea to get some gu idance from an experienced teacher. Techniques var y from emptying t he mind to focusing o n the breath or an object or sou nd. How to meditate t hat come into your mind and do no t get emotionally involved. Try t his for Find a comfortable positio n where you ten minutes every day. Eventually you can be quiet. Breat he calmly and relax will find t hat you are ca lmer. your body. Focus your attentio n o n yo ur breath as yo u breath e in and out. Oils but do not try and breathe in any special way. Let go of any tho ughts Essential o ils ca n be used to help relaxatio n. Th ey ca n be applied in a body lotio n. a bath o il or used to fragrance a room. Use o nl y natural o ils and avoid synthetic preparations. Essential- o il mo lecules can trigger a process whereby electrica l impulses are relayed to t he brain . having a positive effect on mood. Choose t herapeutic oils th at you like (see pages 388-389 ). Put a drop or two o n a tissue for emergencies. but never use t hem neat o n the skin. Try bergamot . lavender o r geran ium to li ft your mood. Most meditation techniques involve sittin9 ) in a meditative posture. With practice you can achieve peace of mind.

Essential oils and herbs can aid relaxation. 379 Make choosin9 them and their preparation part of the therapeutic process. :;; He r bs mo The use of herbs goes back to early ~ civilizatio ns and in many t raditio ns fo rm ed part of t he system of medica l oz treatment. Fo r therapeutic use you must fi nd a quali fied herbalist . but some Q herbs are safe to use o n their own. Teas ca n be made fro m fresh or dried r herbs and used to help relaxatio n. V> Contain ing no caffeine. herba l teas are excellent to ta ke during t he day. after a > meal or to help you wind down in the evening before sleep. oZ :r m 'c\"o V> How to fragrance a room How to make a herbal infusion Place some o ils in a diffuser. Use a few Prepare a wa rmed po t. To make an drops of your favo urite essential oil o r infusio n to aid relaxatio n . add o ne try equal numbers of drops o f up to hea ped teaspoonful o f dried herbs such t hree o ils. The scent sho uld fragrance as chamomile. lemo n balm or li me ', . the room. Do not leave t he diffuser flowers (if using fresh herbs. double unattended. Oi ls can also be added to a t he amo unt). Add bo iling water and base o f water in a candle burn er. wh ich allow to steep fo r about ten minu tes. sho uld be placed o n an even surface Yo u ca n add a spoonful of honey and not left unattended. Air t he room accord ing to taste. if you wish. To aid afterwards to avoid sa tu ra tio n . and do digestio n . prepare a po t o f pepperm int no t use around chi ldren o r pets. tea and drink after yo ur meal ; for improved concentration and mental focus. t ry a pot o f rosemary tea.

Positive attitude 380 Stress is an individua l respo nse to a situation t hat you mayor may not be able to do anyt hi ng about. IFyou can , do someth ing to resolve the problem, which wi ll instantly make you Feel better. IFyou can 't , try to change something about your respo nse, wh ich wi ll alleviate the pressure. For example. if you normally get very Learnin g o pportuni ty emotio nal o r flu stered, ta ke a deep W hen you encounter a problem or breath and co unt to ten before difficulty in a relationship. take a step responding: you may come o ut with back and ask yourself what you need to so meth ing different. Rath er t han getting learn from t he situation. Try to be as into a confrontation, remove you rself objective as possible. Then try find ing physically from the situatio n un til an alternative solution based o n what t hings are ca lmer. and do something you observe. It o nly needs one person else. Don' t be a doormat. If you to change their respo nse to turn a normally bottle up your emotions. let situation around. t hem out in a positive way and do something constructive. If you like to Seeing t he best be in contro l, ease off a little. If you If you find something or someone prefer to go with the flow. take charge difficult to deal With, try listing their for a change. good qua li ties for a change. Look t hrough rose- tinted spectacles and you Once you become stressed. it is easy may be surprised by what you find . Try to become anxio us about the next and connect with the positive points. trigger. so try to stay positive and Th en try the same exercise on yourself simply enjoy the present mo ment. Look We are often hardest of all on ourselves. at problems as opportunities to use your ingenuity. or to develop hidden Positive lan g uage qualities within yourself Focusing on Practise being positive by o nly using t he here and now is a great way o f positive language for a day. You may be changing your usual respo nse.

38 1 surprised at how negative language can Srress can be eased by how we respond affect your thoughts and reactions and co siWarions. Forget fam iliar patterns and stop you from trying something new. you may be surprised by the results. Nega tive conno ta tions stick. Try and approach every thi ng and everyone afresh. with an open mind.

Diet 382 Th e body is tru ly ama zing and ca rri es out t issue and ce ll repair o n a daily ba sis. Every ce ll needs proper nourishmen t and a healthy environment to ~ thrive - and that part is up to us. When we are busy, a balanced diet is f- ~ o Ften comprom ised and we end up running on empty. -' Lack of decent nutrition adds to our And make time not only to enjoy your stress levels and affects our ability to food. but for proper digestion too. Eating cope and think clearly. It also shows up late at night ca n ca use sleeplessness , so in skin problems. lacklustre hair and eat earlier or have lighter meals. nails, chronic low- level aches and pains or a susceptibility to infection. We generally know what we should be ea ting, so what does it take to To keep healthy, do a li ttle research change? Try the fo llowing suggestions. to find out what good nutrition really involves . and keep a close eye on the Cleansing ingredients in the food you eat. Try A good inner cleanser for the day is a cup cutting down on stimulan ts such as of plain boiled water with a fresh slice of caffeine and alcohol. which ultimately lemon. Add a little honey if yo u need to. deplete your energy. Reduce your intake of salty foods, because sa lt promo tes water retention in the tissues. And try cutting down on sugar, which provides a breeding ground for viruses and unhealthy ce lls. Processed foods lack nutritional va lue, so spend a little time crea ting healthy snacks of your own. Small changes can yield big results. Try increasing the amount of water you drink and see how much better you feel.

383 o Drink this first thing and see how much Good nutrition helps our bodies to function fresher you feel. Then try substitu ting properly. Eat healthy snacks through the at least one regular tea or coffee every day to maintain high energy levels. day for a cup of herbal or green tea. Natural foods Acidity Too much acidity ca n cause problem s Too much salty food is unhealth y. so for the body, and in particular may try ea ting foods t hat have a good contribute to joint pain. Try and natural sodium and potassium balance. balance your diet wi th alkaline foods, One of the best is celery, so chop up which means plenty of fresh vegetables. some organic ce lery as a snack. Growing your own on a small scale is Almonds are also grea t , and an excellent fun . Try bean sprouts in glass jars. or food for th e brain (but t hey ca n be salad herbs in a windowbox. That way toxic if eaten in excess); eat just a few your food is vibrant and fresh. on a regular basis.

Exercise 384 Exercise is good for the body. It im proves t he circulation. w hich mea ns that t he cells are well supplied w ith nutrients and the muscles with oxygen . It keeps the heart healthy and lowers blood pressure. It also improves dra inage of the tissues throug h the remova l of metabo lic waste. The lymph system. which helps to Fresh air and exercise are a great transport waste products. is stimulated combination. Th e more effort you put into by muscular activity. Through it the greater the benefits you will feel. movement the joints are kept flexible. injuries heal faster and a com bination of fresh air and exercise produces clearer t hinking and glowing skin . Moderate exposure to sunlight sti mulates the production of vitamin D. which is important for maintaining good eyesight. Finding time to exercise is vital, especially wit h increasing hours spent in sedentary pursuits. Exercise can be creative or formal, social or soli ta ry. or simply part of another activity. As with all t hings. moderation is the key. and exercise should be enjoyable rather t han a chore. BeneAcial exercise uses as many muscle groups as possible. without pu tti ng undue stress on the join ts. Swimming is a great example. Regu lar daily exercise that you enjoy is something you wi ll stick to. and

becomes even better once you see the 385 resu lts. If you are out of shape. get a hea lth check Arst and always get Arst- '>\"<\" class instruction. Try the following exercise suggestions. (''\"\")\" Mind and bo dy exercise V> Use exercise to promote the mind-body balance by taking up a discipline t hat '\"\" addresses all aspects. Yoga or martial arts are idea l. not on ly for promoting physical health. but for ca lming the mind and emotions. With continued study. th ey will increase your self- knowledge and independence. Informal exercise yoga is perfect for bUilding strength and Exercise can be anyth ing that gets you flexibility and improving posture. It can also moving. Try wa lking briskly home from help you develop a more positive outlook. work for a change. with you r arms swinging to help yo ur lungs. Be more up and down. The more you do. the active when you exercise yo ur pet. Do easier it gets. Stretches are good. some bold planting in the ga rden. Take Yawning gets oxygen to the lungs. up danci ng. Exercise can be something This is equally important if you are that yo u do as part of another activity. recovering from injury. The more you and then it feels more like fun. do to help your body. t he more beneAts yo u will feel. Stationary exercise If yo u are not mobile for some reason. exercise is still important. Move as much as you ca n either sitting or lying down. Rotate your joints or pump yo ur limbs

The after-effects of massage 386 So what can you expect from massage? W hat happens afterwards? The physica l effects of massage are improved circu lation and dra inage, increased flexibil ity of the joints, stimu lation of the ce ntra l nervous system and of t he organs via the reflex points. The skin general ly improves as a resu lt to wait. rollover and get up slowly. The of the boost to peripheral circulatio n. recipient may feel rea lly tired. again due And the immune system benefits due to to the body processes taking place, so increased drainage. The centra l nervous the best option is to rest qUietly for system is general ly ca lmed. which about an hour afterwards and drink produces a reduction in mental tension, plenty of water. soothes th e emotions and generates positive well - being. Self-esteem is Once massage becomes a regu lar en hanced , together with an improved feature. the cumulative benefits include body image. Energy flow is stimu lated. better overall health. less stiffness and which results in better hea lth. Thinking greater flex ibil ity. with an improved and perspective are enhanced and. ability to dea l with everyday situations. through the focus on the senses, the There also seems to be a more positive mind and body feel better connected. outlook on li fe. Immedi ate and lo ng-term Th e benefits o f givin g effects and rece ivin g These processes ca n be quite The benefits of any shared experience pronounced t he first time round. The or activity bring two people closer. muscles may ache a little afterwards Massage is do ubly rewarding because it due to stimula tio n . or the recipient may concerns a special kind of emotional feel a bit light- headed. This is usually due to changes in the blood pressure Massage on a regular basis provides real after lying down. so the best solutio n is benefits, such as increased circulation, flex ibility, self-estee m and mental calm.

communication that involves more than develop such a t herapeutic gift. Keep 387 words. It is an unconditio nal form of with in yo ur limits and do not giving and acceptance . o fferi ng the overstretch your current reserves. o reCipient a wonderfu l opportun ity allowing yourself some personal time si mply to rest and recharge. to rebalance afterwards. !': >- Giving massage is ca lming. soothing Massage is positive, fascinating and and improves relationships. As yo ur an idea l way to spend quality time: an I.Il techn iques get better, so will your open-ended journey leading to I.Il confidence. and it feels wonderfu l to unexpected destinations. >- ()

Essential oil guide 388 Essen t ia l o il s a re arom a tic vo la til e o il s extract ed From the root s, bark , sta lks, Vl c- fo- leaves, Fruit a nd fl owe rs of pl a nts a nd t r ees. Th eir scen ts are t h era p e uti c a nd \">--\"-' have diffe ring effects o n the bo dy, mind and em o tio n s. The o ils are con centrated I- Vl and sho uld always b e diluted a nd never a pplied directly to th e s kin . \"...\".. Great ca re sho uld be taken w it h t hem For massage . add up to Fo ur drops of around children and animals. Essen t ial o ils are used in many bath and cosmetic essen t ial o il to 10 ml (2 teaspoons) of preparatio ns. Fo r ho me use . t hey are vegeta ble o il (see pages 32-33) . Choose great as roo m Frag ran cers (see pages natural essential o ils o f therapeutic 378-379) or ca n be added in mild grade From a reputable suppli er. Due to environmental concerns, t hey sho uld be dilutio ns to massage o il. ethica lly so urced. SUITABLE ESSENTIAL OILS NAME QUALITIES HOW TO USE Lemon Uplifting Good for oily skin, fatigue (Note: do not (Citrus limon) use on skin exposed to direct sunlight) Grapefruit Uplifting Good for congested skin, (Citrus paradisiJ nervous exhaustion Bergamot Uplifting Good for spots, depression (Note: do not (Citrus bergamia) use on skin exposed to direct sunlight) Neroli A luxury Good for wrinkles, anxi ety, shock (Citrus aurantium oil; uplifting (Note: do not use on skin exposed to var. amara) direct sunlight; use sparingly)

Eucalyptus Stimulating Use as a room fragrancer for 389 (Eucalyptus radiata) Stimulating respiratory problems Calming m Tea tree Stimulating Use as a room fragrancer for infections, (Melaleuca altemifolia) Calming colds and flu ''mz\"\" Stimulating lavender Good for allergies, nervous tension --i (Lavandula angustifolia) Good for foot massage, headaches .'.;..;. Peppermint (Note: too strong for a general body oil) Q (Mentha piperita) Good for sensitive skin, insomnia () Chamomile CAnthemis nobilis) Good for greasy skin, mental fatigue c (Note: do not use in pregnancy, with Rosemary epilepsy or high blood pressure) 0 (Rosmarinus olficinalis) Good for mature skin, stress m (Note: use sparingly) Geranium (Pelargonium Balancing graveo/ens) Good for skin care, nervous tenSion, Relaxing frustration (Note: use sparingly) Ylang-ylang (Cananga odorata var. genuina) A luxury oil; Good for dry skin, depression sedating (Note: use sparingly) Jasmine (Iasminum A luxury oil; grandiflorum) sedating Good for dry skin , depression, grief Sedating (Note: use sparingly) Rose (Rosa damascena) Sedating, Good for male skincare, stress purifying (Note: do not use in pregnancy) Cedarwood Grounding (Cedrus atlantica) Good for mature skin , stress, mental tension Frankin ce nse (Boswe/lia carteriJ Good for male skincare, nervous exhaustion Patcho uli (Pogostemon cablin)

FAQs 390 V) How ofren can one have a massage? c.. ;:: w Every day, if you want to. Provided there are no health issues, ->-' it is a matter of choice. Regular massage works best, so try to l- V) w u.. leave it no lo nger than once a month. :::; How do I know ifl'm using the right pressure? Feedback from you r partner is essential. Pressure is a matter of preference, so use the pressure that you feel is right, starting gently to begin with and then adjusting. The massage shou ld be Arm enough to stimu late the mu scles, but if it is painful , the pressure is too hard. How can I be sure I'm doing it right? Ask your partner how the massage feels. Learning is a joint experience, and it is okay not to get it right at Arst. Your partner wi ll help you. Follow the principle of massaging towards the heart and use stroking movements in between techniques to maintain the rhythm. The massage doesn't feel right - how do I avoid hurting my partner's feelings when telling them? You will not hurt your partner's feel ings if yo u give constructive feedback. Your comments and suggestions can improve your partner's massage technique. How do I know ifit's safe to massage? Check with your partner for any contraindicatio ns (see page 13), If you are in any do ubt, say no and seek medical advice before conti nuing.

Is massage all right when you are older? 39 1 Massage can be very helpful for o lder people. whose circulation may be poorer, joints stiffer or who may have less > social contact. Do not use too much pressure. A simple hand massage ca n make someone feel real ly special. D I haven't got time for a full massage. so how can I make it part V> ofmy day? Simpli fying massage - or picking and choosing techniques - is Ane. Work on the area that needs most attention. Even Ave minutes of your time !:an make a difference. I don't like following a formal routine - can I make up my own strokes? Massage strokes follow certain principles, and a routine proVides structu re to begin with. Once you have gained a litt le experience, it is Ane to experiment. Your partner wi ll tell you how it feels. I still don't feel very confident, though my partner tells me my massage feels all right. What can I do about this? ConAdence grows with practice. But why not have a professional massage you rself, to give you some inspiratio n?

392 Index upper, palm pressure on 72. 238 wringing 68 plucking 61 wX A pregnancy massage 310. 312 Cl auras 326. 327 pummelling 77 ~ abdomen, autonomic nervous system 18 rubbing 78 Chinese massage sequence Ayurveda 246 shiatsu massage sequence 186- 7 Ayurvedic medicine 10 circling 70 210- 15 effleurage 55 B stretching over 80-1 energy - Aeld massage 329 upper, energy-sensing 101 babies, holistic massage sequence colic 358-9 elbow pressure on 93 138- 41 newborn 13 Indian head massage pregnancy massage 313 teething 360-1 shiatsu massage sequence sequence 252- 7 220-1 baby massage 278- 305 vibration on 86 application 280-1 wringing 69 aching feet 344-5 on back of body 296- 305 see also spine acupressure points 160-3 on face 294- 5 backache, anatomy 14- 27 on front of body 282-93 in lower back 340-1 ankles, massage sequence 282- 305 beauty massage 322-5 movements 280 bergamot oil 388 passive rotation 99 oils For 279. 280 blocked sinus 336-7 thumb pressure on 83 techniques 280 blood, anxiety 356-7 circu lation 20- 1 arms: back, blood pressure, Chinese massage: Chinese massage, lowering 384 quick fix 194 blood vessels 21 quick Ax 195 sequence 166- 71 breath ing, sequence 180 cupping 76 feeling breath 44 feather ing 56 deep- tissue massage 314. 316 for war ming up 38 forearms: effleurage 55 buttocks, deep- tissue massage 317 energy- field massage 328 deep-tissue massage 315 rotating over 75 feathering 56 kneading 63 squeezing 64 holistic massage, self- massage 197 vibration on 87 quick Ax 148 holistic massage sequence sequence 104-13 C 128- 31 kneading 63 Indian head massage lower: calves: sequence 258-9 circling 71 palm pressure 72 pregnancy massage 311 energy-sensing 100 squeezing 65 rocking 59 self- massage 197 wr inging 69 self- massage 154 shiatsu massage sequence 224-5

ceda rwood oi I 389 front of body 283. 285. E 393 cellulite 350-1 292 central nervous system 18. 19 earache 366-7 Z chakras 246-7. 248. 250. 326 on back 71. 110. 166. 194. Eastern massage 10 chamomile oil 389 214. 253. 271 effleurage 49 \"r:xn champissage 10. 250 cheekbones, during pregnancy 310 on abdomen 55. 138. 186 on cheeks 325 during pregnancy 313 self- massage 153 on face 266 on arms 128. 180. 258 cheeks, on hands 132 on baby, on jaw 324 beauty massage 325 on knee 71 back of body 296. 298. chesL on neck 260 300 on sacrum 148 Chinese massage sequence on shoulders, face 294-5 184- 5 front of body 282. 283. self-massage 196 energy- Aeld massage 331 technique 70-1 288.292 hol istic massage sequence on temples 322 on back 55. 106-7. 110. 166. see a/50 Anger circling, 134- 7 t humb circling 309 shiatsu massage sequence circulation: on chest 134 boosting 13 on eyelids 325 222- 3 improving 384 on face 124 chi 157. 160 problems , o n legs 55. 114. 142 on neck 120 stimu lating Aow 164 poor 368-9 technique 54-5 types 164 circulatory system 20- 1 elbow pressure, Chinese massage 157-99 cleanser: on back 93. 169, 215. 254 for abdomen 186- 7 deep- t issue massage 314 acupressure points 160-3 inner 382- 3 on hips 93. 238 application 164-5 clothing 30-1 on legs, for arms and hands 180- 3 colds 352-3 for back 166-71 colic 358-9 self- massage 243 for chest 184- 5 Conception Vessel (CV) 158. 202 on neck 232 equipment 164 contraindications 13 on shoulder blades 93 for face 192- 3 couple massage 306-9 technique 92-3 for legs and feet 172- 9 cupping 76 energies (doshas) 246 movements 164 energy, for neck and scalp 188- 91 on shoulders, balancing 326 principles 158 sel f-massage 150 blockages 160 qu ick Ax 194- 5 chakras 246-7 self-massage 196-9 0 deAciency of 204 sequence 166-93 excess of 204 techniques 164 dark circles 338- 9 Aow of 157. 246 circling, deep- t issue massage 314-17 points o f 248- 9 o n abdomen 70, 138. 139. 140. diet 382- 3 stimulating 164 digestive problems 354-5 energy centres 326 186 doshas 246. 248 energy fields 326. 327 on baby, energy- field massage 326-31 back of body 296, 297

394 energy- sensing: t humb pressure on 83 on eyes: on abdomen 101. 141 vibration on 87 selF- massage 152 X o n back 100. 328 see also cheeks, eyebrows, on Face 101. 127 eyelids, jaw on Face 125. 192. 237. 266. 1.1.1 on head 330 FAQs 390-1 267.308 technique 100-1 Feathering . selF- massage 242. 275 0:;;: on arms 56 environment: on baby, on head 84. 262 setting 28- 9 on hips 85 back of body 303 . 305 on knees 318 epidermis 26. 277 Front of body 285. 287 on legs 115 equipment 30 on back 57. 109. 113 on neck 121. 188- 9 essen tial oils see oils on Feet 119 etheric body 326 on skin 306 selF-massage 240 eucalyptus oil 389 technique 56- 7 on nose 85 exercise 384-5 on toes 57 on sca lp 122. 199. 234-5. 268 exercises: Feet, on shoulders . aching 344- 5 warm - up 38--43 Chinese massage: deep-tissue massage 314 eyebrows . quick Ax 195 technique 84-5 sequence for 176. 178- 9 under cheekbones. selF- massage 198 energy-Aeld massage 330 eye lid s, holistic massage, selF- massage 153 qu ick Ax 149 Angers. beauty massage 324 sequence 117-19. 142.145- 7 eyes. knuckle pressure on sole 91 passive rotation 99 pregnancy massage 311 pulling 97 dark circles under 338- 9 selF- massage 155 Arm stroking . energy-Aeld massage 329 shiatsu massage sequence on back 171 Anger pressure on: 217-19.230- 1 nicking hair 307 sports massage 320 Foot pressure . self- massage 152 thumb pressure on sole 83 on feet 219 resting 153 Anger circl ing . forearm stretches: eyest ra in 250 on shoulders. on back 80-1. 211. 257 selF- massage 196 techn ique 80- 1 F Anger pressure: on thighs 81 on baby 293. 302 Forearms. Face. on back. deep- tissue massage 317 baby massage 294- 5 deep- tissue massage 316 rotating over 75 beauty massage 322-5 during pregnancy 312 squeezing 64 Chinese massage sequence lower. selF-massage 197 vibration on 87 192-3 on buttocks. Friction 49 energy - sensing 101 selF- massage 197 holistic massage sequence o n chest 136. 137 . 184. 223 G 124- 7 Indian head massage geranium o il 389 sequence 266-7 Governor Vessel (GV) 158. 202 oil blends For 32 grapeFruit o il 388 shiatsu massage sequence 236- 7

H on Face 126-7 movements 250 395 on head 89 For neck 260- 1 hacking 77 on hips 89 principles 246-7 Z hair, on legs 115. 143 quick Ax 270-1 technique 88-9 selF-massage 272- 5 0 Indian head massage on thighs 6 techniques 250 sequence 268-9 Hippocrates 10 timing 250 \":x' hips. inFusions. herbal 379 pulling 309 elbow pressure on 92. 238 thinning 348-9 Anger pressure on 85 jasmine oil 389 hair nicking. heel pressure on 89 jaw. on skin 307 knuckle pressure on 90 hands, selF-massage 154 beauty massage 323-4 Chinese massage sequence sports massage 318 problems 250 history 10- 11 Jitsu 204 180.181-3 holistic massage . joints 14-15 energizing 45 For abdomen 138--41 ball - and- socket 15 holistic massage sequence For arms and hands 128- 33 hinge 15 fo r back 106-13 massage techniques for 128. 132-3 for chest 134-7 knuckle pressure on palms equipment 104 96-101 for Face 124-7 painFul 364-5 91 feedback 104 rotating over palms 75 For legs and Feet 114-19. 142-7 K self- massage 198 massage sequence 103-55 sensitizing 44 movements 104 kapha 246 shiatsu massage sequence for neck and scalp 120-3 keratin 26 quick Ax 148-9 ki 202 226-7 selF- massage 150-1 thumb- rolling 66 techniques 104 deAciency of 204 head, excess of 204 energy-Aeld massage 330. Indian head massage 10. 245-75 kidneys 24 application 250-1 kneading . 331 For arms 258- 9 on arms 130 Anger pressure on 8 4 For back 252-7 o n back 63. III. 112.256 hacking 77 equ ipment 250 on buttocks 63 heel pressure on 89 For Face 266-7 o n Feet 217 Indian head massage Feedback 250 on legs 116. 144 For hair and scalp 268-9 on neck 308 sequence 262-5 marma points 248-9 during pregnancy 313 plucking 60 massage sequence 252-75 on shoulders. rotating over 74 rubbing 79 selF- massage 150 selF- massage 152 technique 62-3 working on 35 on thighs 63 headaches 250. 334-5 heart 20. 24 heel pressure. on abdomen 221 on arms 225 on back 109. 253 on chest 136. 137

396 knees, li fting, N circling 71 for arms 259 sports massage 318 neck, ligaments 15 Chinese massage sequence knuckle pressure, lymphatic system 22-3. 384 188-9 on back, lymphocytes 22 holi stic massage sequence self- massage 243 120-3. 149 on buttocks, M Indian head massage deep- tissue massage 315 sequence 260-1 on feet 119 macrophages 22 pregnancy massage 313 on hips 90 manna points 246-7 pulling 97 on palm 91 martial arts 385 self- massage 151 on sole 91 massage: shiatsu massage sequence technique 90-1 232 aesthetic benefits 322 stiffness 346-7 L aFter-effects 386-7 benefits 8. 12-13 nervous system 18- 19 lattic acid 16 environment For 28-9 nose: lavender oil 389 FAQs 390-1 legs, history 10- 11 finger pressure on 85 prepa ri ng for 28-47 thumb - ro lling 66 back of 173-5 pressure types 52-3 Chinese massage sequence purpose of 12-13 0 as shared experience 386-7 172-3 styles 8 oils 32-3 holistic massage sequence techniques 49-101 for baby massage 279 blend recipes 32 114-16 deep pressure 82-95 essential 378-9 shiatsu massage sequence for joints 96-101 light pressure 54-61 P 216. 218. 219 medium pressure 62-81 Chinese massage quick fix meditation 378-9 painful joints 364-5 meridians: palm pressure, 194 in Chinese massage 157. deep-tissue massage 316 158- 9.160 on abdomen 140. 220-1. 239 effieurage 55 imbalances wit hin 204 selF- massage 242 Front of pressure points on 204-7 in shiatsu 202-3 on arms 224 Chinese massage Mezger. Johann 10 on baby 284. 289 sequence 176-7 muscles 16- 17 on back 73. 111. 168.210. 212. effect of massage 16 holistic massage sequence involuntary (smooth) 16 238 142-5 .147 relaxing 13 o n calf 73 superficial 17 on chest 222 shiatsu massage sequence voluntary 16 on Feet 230 228-9.231 on legs 216. 219. 228.229 on scalp 122 plucking 61 on sho ulders 321 pregnancy massage 312 technique 72-3 pulling 97 on thighs 72 rocking 58 selF-massage 155. 199 sports massage 320 see also calves: knees: thighs

palms, pulling, rose o il 389 397 knuckle pressure on 91 on arms 129. 225.232 rosemary oil 389 rotating over 75 on baby 303 rotating: on feet 117. 145. 218. 230 parasympathetic nervous on fingers 97 on arm 75 system 18 self-massage 24 1 on head 74 on hands 133 passive rotation: on legs 97. 173. 218 self- massage 152. 274 of ankles 99 on neck 97. 121. 239 on palm 75 on arms 223 on scalp 233 on scalp 123. 268. 271 of feet 117. 178 technique 96-7 techn ique 74-5 of fingers 99 rotation. passive: of hips 318 pummelling 77 of ankles 99 on legs 228. 231 on back 256 of arms 223 technique 98-9 on hips, of Feet 117. 178 of wrists 98. 319 selF-massage 154 of fingers 99 of hips 318 patchouli oil 389 pushing, on legs 228. 231 pectoral girdle 14 on legs and Feet 231 technique 98-9 pelvic girdle 14 of wrists 98. 319 peppermint oi l 389 R rubbing, percussion: on arms 258 relaxation 12. 372. 376-7 on arms: repetitive strain injury 362-3 selF- massage 241 self- massage 272 resting 187 on back 78. 214. 252 on baby 304 on abdomen 220. 329 self-massage 272 on back 255. 270 on baby 305 on Feet 175 on back 328 on head 79. 262. 263 self - massage 240 on chest 331 on cheeks 325 on eyes 329 self- massage 275 on head 265 on face 237 on shoulders 321 on scalp 235 on feet 330 technique 78-9 technique 76-7 on hair and scalp 269 on thighs 79 petrissage 49 on head 330 pitta 246 rocking, S plucking, on arms 59. 180 on baby 304 on baby 298 sacrum: on back 61 on back 170. 210 circling 148 on head 60. 263 on feet 179 o n legs 61 on Front of body 59 sawing: technique 60-1 on hands 182 on neck 260. 261 PM534 2-3 on legs 58. 144. 147 posture 34-5 on neck 120. 188 self- massage 273 prana 246 on scalp 233 on shoulder blades 95 pregnancy massage 310-13 technique 58-9 on spine 95 premenstrual syndrome 342-3 technique 94-5 pressure points, on thighs 95 stimulation 12 sca lp , Chinese massage sequence 190-1

398 hacking 77 skeleton 14 stress 372-5 holistic massage sequence skin 26-7 positive attitude to 380-1 .X... sleep 377 tips for dealing with 374-5 122-3 0 Indian head massage tips for 377 stretching 43 !; sales, on baby 291 sequence 268-9 wit h forearms, shiatsu massage sequence knuckle pressure o n 9 1 on back 80-1. 211. 257 thumb pressure on 83 technique 80-1 233-5 spi ne, on t highs 81 self-massage, pummelling 77 sawing 95 strok in g, Chinese massage 196-9 t humb- rolling 66 on back 171 holistic massage 150-5 spine ro ll, on chest 185 Indian head massage 272-5 for warming up 40 on legs 177 shiatsu massage 240-3 sports massage 318-21 sensing 36-7 squeezing, sympathetic nervous system 18 sensi tivity 44-5 on arms 64. 128-9. 130. 259 shiatsu 10. 201-43 on baby, T for abdomen 220-1 application 208-9 o n back of body 299. 300 table, for arms and hands 224-7 on fron t of body 284. working at 34 For back 210-15 For chest 222-3 288.293 tea tree oil 389 diagnosis for 204 on back 167. 170. 255 techniques 49-101 equipment 208 on calves 65 for Face 236-7 on eyebrows 322 checklist 50 for legs and feet 216-19. deep pressure 82-95 self- massage 198 for joints 96-10 1 228-31 on face 267 ligh t pressure 54-61 massage sequence 210-37 o n feet 146-7. 175 medium pressure 62-81 movements 208 selecting 50-1 for neck and scalp 232-5 sports massage 320 teething 360-1 principles 202 on forearms 64 tendons 15. 16 quick fix 238-9 on hands 133. 183. 226. 227 tensio n headaches 250. 334- 5 self massage 240-3 on head 265 thighs, techniques 208 on jaw 323 heel pressure o n 88 shoulder blades, on legs 65 . 114. 142- 3. 174 kneading 63 el bow pressure on 93 palm pressure 72 sawing 95 pregnancy massage 312 pregnancy massage 317 shoulders, self- massage 155. 199 rubbing 79 deep- tissue massage 314 sports massage 320 sawing 94 pummelling 77 on neck 189. 261 squeezing 65 self-massage 150. 196 self-massage 273 stretchi ng over 8 1 sports massage 321 on scalp 190 thinning hair 348-9 sinuses; on sho ulders 270 thumb circling, blocked 336-7 selF-massage 196 on baby 286. 290 problems 250 technique 64-5 on feet 217 on thigh 65 stiff neck 346-7

on hands 132 tsubos 204-7 399 on head 264 TuiNa 10. 158 on legs 174 z t humb pressure, v on abdomen 187 o o n arms 131. 195. 224 vata 246 on baby 301 vibration, \"X' on back 108. 112. 169. 171. 213. on back 86 253 on Face 87 o n chest 135. 185 on Forearms 87. 317 o n Face 83. 124- 5 . 192. 236 technique 86- 7 o n feet 83. 146 . 179 visualization 377 during pregna ncy 311 w self-massage 155 on hands 132. 181. 182. 183. warm-ups 38-43 226.227 Western massage 10-11 self-massage 198 wrin ging, on head 264 on legs 172. 176-7. 194. 229 on abdomen 141 on neck: on arms 68 self- massage 151. 274 on baby, on scalp 190. 234 on sales 83 on back of body 297. 301. technique 82-3 302 on thighs , deep-tissue massage 317 on Front of body 287. 289. on toes: 290 self- massage 199 thumb-rolling, on back 69 on baby 299 on calf 69 on back 107. 108. 113. 167 on legs 116. 145 on chest 184 technique 68-9 on Face 126. 193 wris t s: on feet 118. 178. 195 passive rotation 98 on hand 67 sports massage 319 on legs 172. 173. 176 deep- tissue massage 316 y on nose 67 on spine 66 yang 158. 202 technique 66- 7 yin 158. 202 toes: ylang-ylang o il 389 feathering 56 yoga 385 self- massage 199