Marmas: definition and connection to breathing

Introduction

The term "marma" represents specific points on the human physical body and places where the energetic channels (nadis) and the subtle channels through which vital energy (prana) flows intersect. Marmas, therefore, are the points of convergence for the physical body and subtle energy flows.

In total, there are 107 such points on the human body, and they all act as centers where prana is concentrated and where various bones, joints, muscles, ligaments, and blood vessels meet. Literally, "marma" translates as 'zone of life' or 'especially sensitive point.' The concept of energy points exists in Ayurveda and yoga as well as in acupuncture, a key form of traditional Chinese medicine.

Each of these disciplines has its own tools for working with vital energy points: Ayurveda uses marma massage, Chinese medicine uses acupuncture, and yoga employs asanas, pranayamas, and meditation. Among them, it is believed that each marma is a projection of a certain internal organ and that influencing a specific point will heal the corresponding organ. All methods involving marmas are aimed at improving physical health, fostering psycho-emotional balance, and deepening one's yogic practice.

Marmas and breathing are directly related, seeing as both involve the assimilation of prana within the body. It is believed that energy enters the body not only through the lungs but also directly through various marma points.

1. The big toes (Pada-angusta) — the point where energy first accumulates.
2. The ankles (Gulpha) — the area responsible for stability.
3. The mid-calf (Indrabasti) — the point associated with digestion.
4. The base of the knee (Janu-mula).
5. The center of the knee (Janu-marka) — the point that regulates circulation in the legs.
6. The mid-thigh (Urvi) — the point that influences fluid metabolism in the body.
7. The base of the spine/anus (Guda) — points related to the Muladhara chakra.
8. The glutes (Kukundara/Nitamba).
9. The root of the urethra (Vitala) — the point associated with the Svadhisthana chakra.
10. The belly button (Nabhi) — the center of the Manipura chakra; the point responsible for one's digestive fire.
11. The heart (Hridaya) — the center of the Anahata chakra and of emotional balance.
12. The base of the throat (Nila) — the point associated with the Vishuddha chakra.
13. The base of the palate (Shringataka) — an important point for controlling the senses.
14. The root of the nose/nostrils (Phana) — the point that influences the intake of prana through breathing.
15. The eyes (Apanga) — the point for improving vision and concentration.
16. The area between the eyebrows, i.e. "the third eye" (Sthapani) — the point associated with the Ajna chakra as well as intuition.
17. The center of the forehead — an auxiliary point for calming the mind.
18. The crown of the head (Adhipati) — the highest point of connection with the consciousness; the point associated with the Sahasrara chakra.

Yoga offers several tools for working with energy points. In the practice of meditation on the 18 marmas (Marma-sthana-vishraniti), attention moves through the points in rhythm with the breath. Upon inhalation, energy is mentally gathered at a given point, and upon exhalation, it is distributed throughout the body, helping to clear blockages and heal the organ(s) associated with that area.

Breathing practices can also be used to influence marma points. Different types of pranayamas affect these energy centers in distinct ways and are used to achieve specific, individualized results. Nadi-shodhana, alternate nostril breathing, balances the flows of energy with the marmas on the right (solar) and left (lunar) sides of the body; Bhastrika, or "bellows breath," helps to open and cleanse the marmas in the head area; Ujjayi, "victorious breath," stimulates the marmas around the throat and chest.

In the Kshurika Upanishad, marma points are described as a key component of the practice of liberating the soul and cleansing the energetic channels through concentration. Consistent meditation-concentration along the path of the marmas — a sequence that goes fr om the lowest points at the feet to the highest points at the crown of the head — emphasizes that working with marmas is not just a physical massage, but rather a mental effort to release energy and guide it upward. This practice is quite advanced and requires good imagination and breath control to further prepare the individual for dhyana (meditation).

In the Siddha-siddhanta-paddhati treatise, marmas are viewed as not merely anatomical points, but as parts of a microcosm that reflects the structure of the entire Universe within the human body. Alongside marmas, the treatise describes the concept of the 16 adharas, which we'll discuss in more detail in the following section.

Marmas are most often used for therapeutic purposes — during massage, oiling procedures, and acupuncture — and help promote physical wellbeing. Adharas, on the other hand, serve as focal points for meditative practices; by shifting their attention across these 16 points, the practitioner gathers their scattered mind into a single line that stretches from the feet to the crown of the head, preparing their body for deeper contemplation or breath retention. These points can be visualized as steps along a ladder through which consciousness becomes "grounded" within the body. If desired, this same technique can be performed with a focus on marmas.

One effective method for working with the 16 points for deep concentration is Marma-nyasa, which requires lying in Savasana (on your back, your arms and legs slightly apart), closing your eyes, and visualizing each point, feeling the warmth and pulsation within it for 3-5 cycles of breathing.

1. Angusta-adhara — the big toes.
2. Mula-adhara — the anal region, perineum, and root of the spine.
3. Guda-adhara — the rectum.
4. Medra-adhara — the genitals (associated with sexual energy).
5. Uddiyana-adhara — the navel region; the center of power.
6. Nabhi-adhara — the navel itself; the adhara related to Manipura.
7. Hridaya-adhara — the area of the heart; the center of emotions.
8. Kantha-adhara — the throat.
9. Ghantika-adhara — the soft (lower) palate and uvula.
10. Talu-adhara — the hard (upper) palate; the area wh ere "nectar" accumulates.
11. Jihva-adhara — the tongue.
12. Nasika-adhara — the tip of the nose.
13. Bhru-adhara — the area between the eyebrows (the "third eye").
14. Neta-adhara — the eyes.
15. Kapala-adhara — the forehead.
16. Brahmarandhra-adhara — the crown of the head (the aperture of Brahma).

By moving through these points, it's possible to divide the body into primary zones, visualizing and relaxing the points of support within them. The sequence is as follows:

• The feet and the tension that drains away through them.
• The base (Mula), i.e. the perennial area and your contact with the floor.
• The stomach and its upward and downward movement during abdominal breathing as a center of calm.
• The chest and heart area as well as the warmth generated within them.
• The throat and palate, with a special emphasis on relaxing the lower jaw.
• The face; here, it is particularly important to focus on the tip of the nose and on the point between the eyebrows (Ajna chakra).
• The crown of the head as the final point through which the body breathes in light.

It is best to perform this practice immediately after practicing yoga or going to sleep, given that the practice works to harmonize energy through the marmas.

Reasons to study marmas

Since marmas are biologically active zones on the body that serve as points of intersection between physical matter and vital energy (prana), working with them yields many positive effects, improving physical health and restoring bodily balance in the following ways:

• Relief from pain and blockages. Stimulating the points of energy helps remove muscle tension and energy blockages.
• Deep relaxation. Working with marmas affects the nervous system more effectively than regular massage, helping to combat stress and insomnia.
• Improved organ health. Each point is linked to a specific internal organ, so stimulating it can improve that organ's function.
• Cleansing and rejuvenation. It activates lymphatic drainage and triggers the removal of toxins.
• Spiritual development and balance. Marma points are bridges between the body, mind, and consciousness that help your body grow and thrive.

Incorporating work with marmas into your regular practice allows you to widen your comprehensive approach to wellness and self-development, firmly establish yourself on the path of spiritual growth, and continue your journey of self-improvement.

Learning about marma points and applying this knowledge in practice quickly resonates with the body and mind, making it a suitable undertaking for beginners. There are many methods for working with marmas, from sessions with a specialist (a therapist, massage therapist, etc.) to opportunities for independent growth (self-massage, asanas, pranayamas, meditation-concentration, etc.). By studying literature, lectures, and video tutorials — as well as by taking additional courses — one can significantly broaden the range of techniques in their arsenal and, as a result, derive more benefits from health and self-improvement practices while avoiding common mistakes.

We wish you a rewarding practice and many like-minded companions on your path of self-development!