Working women
Neck and upper back pain from desk work
Most desk-related neck and upper back pain comes from holding the head forward and the shoulders raised for hours. Short movement breaks, a…
The Ima journal
A knowledge library for women's bodies.
Pain and relief, exercises, oils and home remedies, motherhood and menopause, and every therapy explained. Plain, careful writing for women in Mumbai.
9 articles
Pain and relief
Back, neck, shoulders, knees, feet, headaches and period pain.
Lower back
Lower back pain in women
Most lower back pain in women comes from tight, tired muscles: long sitting, lifting children, periods, pregnancy and poor sleep. It…
Periods
Period cramps and lower back ache
Warmth on the lower tummy or back, gentle movement, rest and staying hydrated ease most period cramps. A gentle lower back massage helps…
Headaches
Tension headaches and migraine in women
Tension headaches feel like a tight band around the head and often come from neck and shoulder tension, stress and screen time; head and…
Knees and joints
Knee pain and joint stiffness after 40
Knee pain and stiffness after 40 are common in women, often from weaker thigh muscles, weight changes and wear in the joint. Gentle…
Feet
Heel pain and tired feet
Sharp heel pain with the first steps in the morning is a classic sign of plantar fasciitis. Calf stretches, rolling the foot on a bottle,…
Shoulders
Stiff shoulders in women over 40
Everyday shoulder tightness from posture and stress eases with movement, heat and massage. Frozen shoulder is different: the joint itself…
Legs
Heavy, aching legs after the commute
Heavy, tired legs after long standing or sitting are common, especially in heat. Calf raises, putting your legs up for 15 minutes, walking…
Monsoon
Monsoon aches and stiffness
Many people feel stiffer in the monsoon: cooler, damp days and less walking mean muscles and joints move less. Keep active indoors, use…
4 articles
Motherhood and menopause
After delivery, mom back, perimenopause and menopause.
New mothers
Massage after delivery
Many Indian families keep a 40-day rest period (sawa mahina) after birth. After a normal delivery, gentle massage is usually fine once your…
Mothers
Mom back
Mothers of babies and toddlers get lower and upper back pain mainly from carrying a child on one hip, lifting from the floor with a rounded…
Menopause
Menopause and perimenopause
Changing hormones in your 40s and 50s can bring joint aches, stiffness, hot flushes, low mood and broken sleep. Regular movement, strength…
New mothers
Gentle exercises after delivery
Most new mothers can start gentle pelvic floor exercises, deep breathing and short walks soon after birth if they feel comfortable. Wait…
2 articles
Exercises and stretches
Short routines you can do at home or at your desk.
Stretches
A 10-minute back stretch routine you can do at home every day
Ten minutes a day of gentle stretching (cat-cow, child's pose, knee hugs, pelvic tilts, bridges and a seated twist) keeps the back and hips…
Stretches
Five desk stretches for working women (no mat needed)
Every hour, take two minutes for chin tucks, shoulder rolls, a doorway chest stretch, wrist stretches and a seated hip stretch. They ease…
3 articles
Oils and home remedies
Massage oils, essential oils, heat and cold.
Oils
Massage oils for Indian homes
Coconut oil is light and cooling, good for Mumbai's humid months and for hair. Sesame (til) oil is warming and traditional for body massage…
Essential oils
Essential oils for relaxation
Essential oils are concentrated and must be diluted before touching skin: about 2 to 3 drops in two teaspoons (10 ml) of a carrier oil like…
Home remedies
Hot or cold for pain? A simple guide for muscle aches, injuries and stiffness
Use cold for a fresh injury with swelling, such as a twisted ankle, for the first day or two. Use heat for stiffness, tight muscles and…
5 articles
Therapies explained
Every therapy on our menu, and what to expect at home.
Guides
Which massage should I book? A plain guide to every therapy on our menu
For your first massage or general stress, book Swedish. For stubborn knots, Deep Tissue. For sleep and a softer touch, Aromatherapy. For…
Champi
Champi and hair oiling
Warm a spoon or two of coconut or sesame oil, part your hair and massage it into the scalp with fingertips in small circles for 5 to 10…
Potli
Potli massage explained
Potli massage uses warm cloth pouches filled with herbs, pressed and rolled over the body with oil. The warmth and steady pressure ease…
First visit
Your first home massage
Keep a quiet room with about two metres of floor space. Your therapist sets up a clean mat with sealed sheets in about four minutes, asks…
Reflexology
Foot reflexology explained
Reflexology is a pressure-point massage of the feet based on the idea that areas of the foot map to the body. Many people find it deeply…
2 articles
Sleep, stress and safety
Winding down, and choosing a safe home spa.
Sleep and stress
Can't switch off at night? Massage, sleep and stress for busy women
Relaxing massage helps many people feel calmer and sleep more easily that night, especially when it's part of a regular wind-down routine.…
Safety
How to choose a safe home massage service in Mumbai
Book a service that is clearly women-only, tells you the therapist's name and photo before she arrives, publishes a fixed menu with prices,…