I often treat myself to daily Abhyanga & never fail to remember how nourishing this Ayurvedic self-care ritual is for mind, body and temperament. This is especially true when it’s cold & dry in winter. Even when it rains there isn’t the heat to create humidity so we experience a cold, dampness that feels rather stagnant. This kind of weather can affect the whole body-mind creating sluggishness, apathy & lingering infections if Kapha qualities reach excess.
What is Abhyanga?
Abhyanga is an Ayurvedic warm oil massage that you do on yourself each day*. Its a practice that can:
- Prevent the accumulation of physiological imbalances
- enhance elimination of toxins & impurities
- Improve circulation throughout the body
- Lubricate and promote mobility of the muscles, tissues & joints
- reducing pain & stiffness
- helps tone tissues throughout the body
- increases strength of bones & muscles
- Improve immunity and tolerance
- Make skin softer and smoother, reduces wrinkles
- Encourage growth of thick, shiny hair
- Slow down visible signs of aging
- Decrease symptoms of fatigue, especially for the feet
- Improve sensitivity of the sense organs
- Enhance concentration and focus
- Relax the mind and promote better and deeper sleep
- Heal the mind and body from the stresses of daily life
*Daily or 5 times per week massage is recommended for Vata / *3-4 times per week for Pitta / *Once or twice a week for Kapha
How do I ‘do’ Abhyanga?
Whilst warm oil massage is a wonderful treatment to receive from someone else, there is also something special about the self-care and ritualistic nature of performing Abhyanga that adds to the magic and impact that the practice offers. Although it has meant getting out of bed half an hour earlier than usual (which is challenging in the colder, dark months), the practice of warming the oil, preparing a space, mindful massage with specific strokes in specific areas and then leaving the oil on to ‘soak in’ during preparations for the day is so worth it. Your skin, hair, body…and mind will feel amazing!
A good quality, pure oil is important for this practice. Cured sesame oil should be used unless a specific oil has been recommended for you (cured means that it has been slowly heated to 100° C then cooled before storing). Other oils such as olive oil or coconut oil may be used if they are pure but note that coconut is considered to be cooling and may not suit vata or kapha dominant doshas. Heat around 20-30 mls oil in a bottle placed in hot water for around 5 mins.
Prepare a space
The bathroom is best if it is sufficiently warm and free of draft & your oil should be heated and nearby:
- Place an old towel on the ground to sit on
- Remove jewellery
Start by massaging your head with a small amount of oil on your palms. Use the open part of the hand not the fingers to vigorously massage the scalp – take plenty of time. If you don’t have time to wash your hair – go straight to the face and neck:
- Apply oil to the open part of the hands and gently massage the face and outer part of your ears – don’t be vigorous here. Massage the front and back of the neck & the upper part of your spine – using the open hand in a rubbing type motion
- Apply a small amount of oil to your whole body to then massage each area;
- Massage your arms with long sweeping strokes back and forth along the bones and circular strokes over your joints. Massage both arms and include the hands and fingers.
- Massage the chest, breasts and abdomen – straight up and down strokes over the breastbone area and chest, gentler circular motion over the breast area and a circular motion over the abdomen moving clockwise toward the lower left
- Massage your back and spine as best you can
- Massage the legs with the same long strokes back and forth over bones and circular movement over the joints that you used on your arms
- Massage the feet – this area is considered especially important (as is the head) so spend proportionately longer here than other parts of the body. Use the open part of your hands and massage vigorously back and forth over the soles of the feet.
When you are done – leave the oil on as long as you can – wiping the feet of any excess so you don’t slip! especially when getting into the shower or bath. Ideally it should take you around 10 mins to do the massage and 10-15 mins with the oil on before showering.
In a rush? a 2 min massage & straight into the shower is better than no Abhyanga at all – promise!
It’s worth it!
Once you experience the benefits of this massage programme you’ll naturally want to include it in your daily life…or at least as a regular treat to self. Worth every moment!
