Abhyanga is the soothing and healing practice of self-massage that is an important part of an ayurvedic dinacharya (daily routine). It is an incredibly nourishing practice that holds countless benefits for the body and mind. Abhyanga grounds us into the body, calms our nervous system and is particularly helpful for pacifying vata dosha.
Not to mention – it is the most wonderful act of self-love. In sanskrit the word for oil is sneha which holds a double meaning and simultaneously means ‘love’. We all know the healing power of touch and creating this ritual for yourself can be the most potent practice of self-love.
It can sound like a luxury at first and for many they feel they could never have the time for such things. I know I felt this way at the beginning, and abhyanga was one of the last things I implemented into my routine. But once you feel the benefits of a regular practice ~ it starts to feel essential to your wellbeing. And I promise it’s a lot simpler that it sounds when you get into a rhythm with it!
It's now something I am the biggest advocate for and personally practice almost every day. If you invite one ayurvedic body-based practice in your routine, let it be this one. And if you are holding any excess vata ~ consider this your daily essential.
Benefits of Abhyanga
~ Calms, supports, and strengthens the nervous system
~ Reduces anxiety, stress and can improve our sleep.
~ Enhances circulation and moves lymph in the body
~ Supports to the removal of toxins and can improve digestion & elimination.
~ Lubricates the skin and creates overall lustre, strength, and softness.
~ Slows the ageing process and increases longevity.
~ Strengthens and tones our muscles and tissues
~ Creates resilience in the body and boosts our ‘Ojas’ or immunity
Abhyanga is recommended daily or at least 2-3 times a week. It is best practiced in the morning as a part of your dinacharya after your meditation & yoga practice and before breakfast. However, it can also be done in the evening or generally anytime except right after eating so digestion is not disturbed.
The practice can be between as short as five minutes or as long as 20-30 minutes depending on the time you have available. The most important thing is to be slow, mindful, and present with the practice.
The key to abyangha is it is all about the oil and is what makes it different from just moisturising after a shower. If you’ve ever had an ayurvedic treatment with a practitioner, you’ll know they can absolutely cover you in oil (for good reason) ~ so be liberal.
How to Practice Self Abhyanga:
Find a place to practice that is warm and inviting. Treat this time like a meditation and be free from distraction. Lay down a towel on the floor beneath you that you have designated to be your ‘oil towel’ – it will get oily!
Using an oil of your preference, warm about ¼- ½ cup of oil (or maybe even more) either over the stove or by placing a cup of oil in a body of boiling water. (I usually put my bottle of oil in a bowl with boiling water) The oil is gently warm but not hot (or cooked!)
Using the palms of your hands, apply and massage the oil into your body starting from the top of your head down to the soles of your feet. In this order:
First start with the crown of your head and give yourself a good scalp massage. If you don’t want to get your head oily (same) then just apply a drop of oil to the crown of your head and massage with your fingertips. It can be beneficial to do a full head massage once a week.
Then start to move down your body and massage your face, ears, neck, and throat. Special attention can be paid to massaging your third eye centre.
Use circular motions massaging your upper chest area and then continuing down to your whole abdomen starting from your navel and spiralling out. Massage in a clockwise direction to support digestion.
Move on to your back and massage as much as your flexibility will allow. Use up and down motions on the spine and circular motions on the lower back around to the hips.
Then moving to the shoulders and arms, with long strokes along the muscles and circular motions on the joints. Start with the left side first for the feminine and right for the masculine.
Move down to your lower limbs, massaging in the same way all the way down to finish at your feet. Finish with a nice minute or two of grounding foot massage.
When you are finished, you can cover yourself with your ‘oil towel’ or some clothes or kimono you have designated for après abhyanga. Leave oil on for a minimum of 10 to maximum of 40 minutes to set the oil absorb into the skin. Often whilst I am waiting, I start getting breakfast ready or have a cup of tea in the sun.
When you are ready shower off the oil gently without using soap. The thin layer of oil that will remain on the skin after bathing keeps the skin moisturised and protected to move into the rest of your day.
Contraindications
Do not practice abhyanga if you are menstruating, have a cold or flu or inflamed skin conditions. If you have any particular health concerns or are pregnant, consult your ayurvedic practitioner before practice.
What oils to use & Doshic Variations:
Cold pressed black sesame oil is ayurveda’s favourite oil and used for most ayurvedic treatments. This is generally best to begin with. (Note: This is different from toasted sesame oil many of us know from asian cooking ~ I’ve made this mistake before!)
Although the amount and type oil used can depend on your ‘prakruti’ or ayurvedic constitution. It is also important to consider the season and environment you are practicing in.
Pitta Dosha / Summer – Use coconut oil for its cooling and hydrating energy. Do not use coconut oil in winter season or cold climates.
Vata Dosha / Autumn-winter – cold pressed black sesame oil or sweet almond oil. For Vata types abhyanga is highly recommended and warming, thick oils are best.
Kapha Dosha / Late winter – spring – sweet almond oil can be a neutral oil to use. It is lighter than black sesame but still holds a warming effect. Kapha types can honour this practice less often than other doshas.