Abhyanga: the Ultimate Self Care! How to do Ayurvedic Self-Massage with Oil
What are the health benefits of Ayurvedic Abhyanga?
Blessings, friends! Today I’m excited to share about an Ayurvedic practice that can help almost everyone and be beneficial in many different situations.
Most of us suffer occasionally with the following symptoms:
Constipation, Bloating, Gas
Feeling Scattered, Difficulty Focusing
Anxiety, Fear, Grief
Joint Pain, Stiffness
Insomnia, Unstable Energy, Exhaustion
Weakened Immunity
Ayurveda says that these symptoms describe a Vata imbalance, or too much air and ether in the body and mind.
One Ayurvedic self-care practice that immediately calms excess Vata, and therefore can relieve the symptoms above, is abhyanga, or self oil massage.
Other benefits of practicing or receiving abhyanga include: lymphatic stimulation, improved circulation, stress reduction, balanced skin, and detoxification.
What is Abhyanga? What is self oil massage in Ayurveda?
Abhyanga is the soothing and healing process of applying warm oil to the skin of the entire body. While this practice is often done alone, there are spas and massage practitioners who offer it as a service. It is also a very nice bonding experience to practice abhyanga with a romantic partner when there is mutual love, trust, and respect. Practicing abhyanga brings a sense of grounding and balance into the mind and body, and is deeply calming for the nervous system.
The Sanskrit word for oil is sneha, which also translates as “love” or “affection.” So when we massage the body with warm oil, we are coating it in a layer of our affection through the healing power of touch and oil. This can aid in soothing everything from sore muscles to anxiety, improving sleep, and cultivating more self-love and body acceptance. Regular practice of abhyanga, even once or twice per week, will bring a remarkable sense of peace and calm into your life. But don’t just take my word for it - try it yourself using the guide below, and see how you feel!
Be sure to set aside enough time to practice abhyanga so you can keep your movements slow and consistent, and then leave the oil on your skin for 15-20 minutes. Even if you only have five to ten minutes to relax with the oil on your skin, you’ll get a big benefit over not doing it at all! As you cover your body with the warm oil, you’ll follow a specific pattern that works with the flow of prana vayus, or the five directions of energy in the body, which make up Vata Dosha.
What type of oil should I use for Abhyanga?
I use the guideline of “if you wouldn’t eat it, then please don’t use it on your skin!” Our skin is the body’s largest organ, and anything we put onto it gets absorbed and metabolized by the rest of the system. So, only use organic, chemical-free, unrefined, and cold-pressed oils derived from whole foods. Yes, as in oils that you might use for cooking, like untoasted raw sesame oil, almond oil, coconut oil, or sunflower oil. Please do not use any mineral oils (such as baby oil) which are typically derived from petroleum. Ew!
The type of oil you use for abhyanga may vary from season to season or from day to day, depending on how you feel. This is the beauty of Ayurveda! For example, if you have high Pitta Dosha and it is summer time, then coconut oil is the best way to go because of its naturally cooling properties. But if you’re high Pitta and it’s winter time, then you might opt for the slightly heavier sweet almond oil instead. Sesame oil is great for colder times of year, or to calm excess Vata, as long as you do not feel hot or irritable, because it is slightly warming. For Kapha, try a lighter neutral oil, such as sunflower.
How to do Abhyanga? Here’s how to practice Ayurvedic self massage:
Warm the oil. This allows it to be more easily absorbed by the skin and tissues. I have a mini crock pot that I reserve for abhyanga because it works so well! If you do not have some kind of warming device, then you can use a regular pan and pour the oil into a mug to keep it warm-ish during application.
Prepare the space. You’ll want a clean, warm, and relatively calm area to practice this. I also recommend a designated “oil towel” or two, and a designated robe or set of clothing that you don’t mind getting oily. Lay the towels down and remove all clothing and jewelry.
Apply the oil. First to your pelvic area, low belly, and pubic bone using slow up and down movements. Move around to the sides of the hips, then the booty. Use a circular motion on all the joints, starting with the hips.
Next, work down each leg with long strokes on the muscles, and circular movements on the knees. Oil the feet and in between the toes. Pro tip: designate oil socks to put on right after oiling your feet, to keep them warm and help the soles of your feet absorb the oil.
Moving up to the belly again, use circular strokes in a clockwise motion (if you are looking down at your body). Massaging the belly in this direction follows the flow of the large intestine, helping to stimulate proper digestion and elimination. Next, work around the sides and front of your chest and torso, including the breast tissue. If you have breasts, you can massage them here to stimulate lymphatic flow and prevent breast health conditions.
As best as you can, apply the oil to your back using up and down movements. If you are doing this with a partner, they can really help you out here.
Work down each arm and hand using long, back-and-forth movements on the muscles, and circular movements on the elbows.
Finally, gently apply the oil to your neck, face, and head. If you like, you can use any excess oil on the scalp and hair to improve its strength, vitality, and quality. Please note that depending on how oily your hair gets, it may still appear oily after washing. So, skip the hair and scalp oil on days that you have to go to work or otherwise be presentable right after.
Ideally, you would spend 15-20 minutes covering your body with oil, but even a few minutes spent on this practice will bring benefits to your body and mind. Notice the parts of your body that you may avoid. The thighs? Feet? Spend the most time there, as these are the parts that need the most love!
Sit. Afterwards, cover up with your oil towel or clothes and meditate, read, or relax for another 5-20 minutes. If it’s warm, you can totally do this nude.
Shower. Take a warm shower to open up your pores and allow the oil to penetrate even deeper into your skin and tissues. The body will likely absorb most of the oil, especially if you are quite dry, so there is no need to use any soap on your skin. If you feel genuinely sweaty or grimey, you can use a little bit of soap on your “bits” only. In general, excessive use of soap can harm the skin’s microbiome, leading to weakened immunity and stronger allergies. Abhyanga not only helps to maintain the skin’s microbiome, but it also increases immunity and overall vitality. Enjoy!
Please share about your experience with Abhyanga and any questions in the comments!
ॐ
With all my love,
Paisley
