02/03/2026
During this inward, restorative season, gentle abdominal work helps preserve energy, warm the core, and support fluid metabolism, encouraging a sense of grounded calm and resilience through the colder months.
Ampuku is a traditional Japanese abdominal massage that focuses on the hara (the belly centre) to support digestion, circulation, and overall energetic balance. Using gentle, rhythmic pressure in slow clockwise circles that follow the natural direction of the intestines, Ampuku helps release abdominal tension, ease bloating and constipation, and encourage healthy organ function.
Beyond physical digestion, it is valued for calming the nervous system, deepening breath, and settling emotional stress often held in the gut.
By softening and warming the abdomen, Ampuku promotes a sense of grounding, vitality, and whole-body relaxation.
STEP 1 - Prepare
Do on an empty or lightly filled stomach (1–2 hrs after eating).
• Lie on your back with knees bent or sit comfortably.
• Warm your hands; use a little oil if you like.
• Breathe slowly through the nose.
STEP 2 - Basic Hand Position
• Place one or both palms just below the navel.
• Pressure should be gentle–moderate, never painful.
STEP 3 - Sequence (5–10 minutes)
Centre Breathing – 1 min
- Rest hands on the navel.
- Inhale: let the belly rise into your hands.
- Exhale: soften and feel the abdomen sink.
Clockwise Circles – 2 min
- Massage in large clockwise circles (direction of digestion).
- 0–15 slow circles with the flat palm.
Four-Quadrant Press – 2 min
- Divide the abdomen into upper left, upper right, lower right, lower left.
- On each area, Press in gently for 3–4 seconds → release → repeat 3 times.
Navel Spiral – 1 min
- Using fingertips, make a small spiral around the navel, gradually widening.
Wave & Release – 1–2 min
- Rock the belly side to side with soft palms, like calming water.
STEP 4 - Finishing
- Rest hands on the navel for 3 breaths.
- Notice warmth, softness, or gurgling (normal).
