Abhyanga 101: How to perform a nourishing self massage ritual
Abhyanga is a traditional Ayurvedic practice of self-massage that uses warm, herbal oils. It's considered an important part of maintaining overall health and wellness in Ayurveda, the ancient system of medicine from India.
The practice involves applying oil to the entire body using specific strokes and techniques. The choice of oil can vary based on an individual's dosha (body type) and any imbalances they may have. For example, sesame oil is commonly used for its warming properties, while coconut oil might be chosen for its cooling effects.
Abhyanga is believed to offer several benefits, including:
Improved Circulation: The massage helps stimulate blood flow and lymphatic drainage.
Nourished Skin: Regular use of oils can keep the skin hydrated and supple.
Relaxation: The process promotes relaxation and can help reduce stress and tension.
Detoxification: It supports the body's natural detoxification processes by helping to remove toxins.
The practice is often integrated into daily or weekly routines, and many people find it a nurturing and beneficial part of their self-care regimen.
Performing Abhyanga self-massage involves a series of steps to ensure you get the most benefit from this practice. Here’s a guide to help you get started:
1. Choose the Right Oil
Select an oil based on your dosha (body type) and any specific needs. Common choices include sesame oil (for warming), coconut oil (for cooling), or sunflower oil. Make sure to look for organic!
Warm the oil slightly before use. You can do this by placing the bottle in a bowl of hot water for a few minutes. I usually use a candle wax melter. You can get one of these on amazon.
2. Prepare Your Space
Choose a quiet, comfortable place where you can lie down or sit. Have a towel or mat handy to protect the floor or furniture from oil.
Make sure you have enough time, around 15-30 minutes, to perform the massage without feeling rushed.
3. Start with Clean Skin
It's best to perform Abhyanga on clean skin. You might want to shower or bathe beforehand to remove any impurities and open up your pores.
4. Apply Oil
Pour a small amount of warm oil into your hands. You can start with a few tablespoons and add more as needed.
5. Massage Techniques
Feet and Legs: Begin with your feet. Using circular, upward strokes, massage the soles, heels, and toes. Move up to your calves and thighs, applying gentle pressure.
Arms and Hands: Massage your hands and arms using long, sweeping strokes moving towards the heart. Don’t forget to work on your fingers and elbows.
Abdomen and Chest: Use circular motions in a clockwise direction on your abdomen. For the chest, use gentle, outward strokes.
Back and Shoulders: For areas you can’t reach easily, like your back, use long strokes or ask someone for assistance if possible. Alternatively, you can use a towel to help with these areas.
6. Use Proper Pressure
With abhyanga, were working the lymphatic system. This pressure is a gentle ‘melting’ feeling of your fingers against your skin. We are not massaging he tissue but right above with a soft and loving touch. The massage should be soothing, not painful. Adjust the pressure according to your comfort.
7. Allow the Oil to Absorb
After massaging, let the oil sit on your skin for 10-20 minutes to allow it to absorb. This is a good time to rest or do some gentle stretching.
8. Clean Up
You can either take a warm shower to wash off the excess oil or wipe off the oil with a warm, damp cloth if you prefer not to shower right away.
9. Frequency
Abhyanga can be done daily, weekly, or as often as you feel is beneficial. Many people choose to do it in the morning or before bed.
Tips:
Consistency: Regular practice enhances the benefits of Abhyanga.
Relaxation: Use the time for mindfulness and relaxation, focusing on your breath and body awareness.
Customization: Adjust the oil and techniques according to your body's needs and seasonal changes.
By incorporating Abhyanga into your routine, you can experience its holistic benefits, including improved circulation, reduced stress, and nourished skin.
