From potli therapy to bamboo massage, 5 expert-recommended spa therapies that rejuvenate your body and mind

Regular spa sessions can do much more than offer temporary relief from aches and tiredness. They work on deeper layers, helping muscles relax, stimulating blood flow, and balancing the nervous system. Mindfully chosen treatments lower stress hormones like cortisol, improve mood, and even help with sleep quality. When your body releases tension, your mind follows suit, making space for emotional calm and focus.

Many people are today embracing spa therapies not just for relaxation but for targeted wellness needs like stress relief, detoxification, mobility improvement, or nervous system reset, say Megha Dinesh and Prashant Jain, Co-Founders, Meghavi Wellness Spa. “Knowing which therapy suits your body type and current lifestyle is key to making the most of your spa experience,” the experts add.

Tailored treatments, they add, allow deeper healing and longer-lasting results, ensuring you leave feeling renewed from within. “You may  not always notice the moment your body begins to carry the weight of your lives. Whether it’s tension in the shoulders from endless meetings or restless sleep from digital fatigue, it accumulates quietly. The right spa therapy helps soften those edges and reconnect you with yourself,” the duo says.

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Here are 5 best spa therapies, suggested by the experts, that will help you rejuvenate your body and mind:

• Warm potli therapy: To reset tired muscles and relieve joint pain the warm potli therapy works wonders. “Rooted in Ayurveda, warm potli therapy uses herb-filled poultices that are steamed and gently pressed along muscle groups,. This rhythmic technique improves blood circulation, reduces inflammation, and helps release muscular knots. Especially beneficial for those with stiffness from long working hours or intense physical activity, it offers both therapeutic and calming effects,” Dinesh says.

• Assisted stretch therapy: Jain says this one is useful to reconnect with your body and improve mobility. “Ideal for people stuck in sedentary routines, assisted stretch therapy combines yoga-inspired movements with therapist-guided stretches. It helps elongate tight muscles, improve posture, and boost joint flexibility,” he says. Unlike strenuous workouts, this is a gentle, hands-on approach that restores body awareness and releases built-up tension.

• Warm bamboo massage: Good for lymphatic drainage and emotional detox this massage is useful if you’re battling water retention, sluggishness, or emotional heaviness. “A warm bamboo massage uses heated bamboo sticks that glide over your muscles, with consistent pressure that boosts lymphatic drainage. It’s a popular choice for those seeking both physical relaxation and emotional lightness in one deeply satisfying session,” suggests Dinesh.

• Seasonal detox rituals: Changes in weather or lifestyle often throw the body off balance. “Seasonal detox treatments combine scrubs, wraps, and circulatory massages to stimulate cellular renewal and improve lymphatic flow. This process not only clears toxins but also leaves your skin glowing and energy levels noticeably elevated,” the experts say.

• Immersive rest therapies: Immersive rest therapies are essential sessions that target the head, back, and feet while using calming aromatherapy oils. “The goal is to activate your parasympathetic nervous system, promoting deep relaxation, improving sleep quality, and helping emotional recovery from burnout,” says Jain.