Abhyanga - Self-Massage

This is something I do at the very least once a week. 3 months before and during my 3 month intensive teacher training I would do this everyday without fail. Massaging helps to melt away stress and tension from the muscles. When you do an Ayurvedic oil massage, this can be further enhanced by implementing a regular morning or evening routine. I found learning this technique was especially beneficial with my meditation practice. I would usually practice abhyanga in the evening and it prepared me nicely for a good night's sleep.

Some of the benefits include:

• Musculoskeletal and nervous system health
• Proper circulation and lymph drainage
• Improved sleep patterns
• Softer, stronger skin
• Healthy vision
• Graceful aging
• Lustrous hair
• Firm, strong limbs
• Tone and vigor for the body's tissues
• Increased longevity
• Nourishment for the whole body

In Sanskrit, the word sneha can be translated as both "oil" and "love." In Ayurveda there is an inherent connection between enveloping the body in oil and enveloping it in love. Sneha is sukshma ("subtle"), allowing it to pass through minute channels and penetrate deep layers of tissue (dhatus). I normally warm coconut oil in a small squeezy pot in a cup of boiling water for a few minutes.

How to get started (summary):

1. Choose your oil (coconut, sesame, almond, or Dosha oils: Vata Oil is a favourite; coconut is a fine start).
2. Work in a warm place free from cold drafts.
3. Warm the oil gently before use.
4. Apply oil everywhere first (about ¼ cup), including scalp, for maximum contact time.
5. General principle: circles on joints and round places (head, stomach); straight strokes on limbs and long places (neck, spine). 7.5 min minimum / 15-20 min is much better.
6. Full or abbreviated abhyanga (head/scalp, ears, palms, navel, soles of feet) depending on time. Regularity beats occasional long sessions.
7. Start with head, face and ears (whole hands or flat fingers, not tips).
8. Strokes soothe and stimulate tissues and pacify Vata Dosha; herbalized oil draws out toxins.
9. Neck and shoulders, then torso: circular strokes on chest, broad clockwise strokes on the abdomen, circles on the sides; horizontal cross-strokes up and down the torso.
10. Back: circles/straight strokes on upper back, sweeps from ribs to hips, circles on hips/buttocks/sacrum, long sweeps up and down the spine (end strokes DOWN if you have back pain).
11. Arms and hands (left first for women, right first for men): circles on shoulder, strokes down/up the arm, circles on elbow and wrist, circles on palms, slides on fingers.
12. For arthritis concerns, use Mahaganda Prana oil and massage each knuckle joint, rotating.
13. Repeat for the other arm. 14-18. Legs and feet (left first for women, right first for men): circles on hip, long strokes up/down thigh, circles on knee, strokes on lower leg, circles on ankle, sweeps and circles on the feet (more pressure on the soles), strokes on toes and between toes; repeat for the other leg.
14. Keep strokes gentle and even: NOT too deep, strong, or brisk, to balance Vata dosha.
15. Leave the oil on 15-20 minutes (up to 45 max) before washing off.
16. VERY important to wash/wipe off the oil within an hour so toxins are not reabsorbed. Shower rather than bathe; lukewarm water on the head, comfortably warm on the body, quite warm on legs/feet.
17. BE VERY CAREFUL not to slip when getting up: wear old socks/slippers and use a non-slip mat.

A Quote from Dr J.R. Raju, a Vaidya (Ayurvedic Doctor):

"Abhyanga protects us from any energy, it is the biggest protection… For all these things, the simple thing [the solution] is abhyanga… Herbalizing the oil is best… All of Ayurveda is for the body. You need not do much, just doing oil massage every day and taking shodhana, eating freshly cooked, pure food…"

Dr. J.R. Raju

Have you thought about learning meditation?

When we start combining meditation, self massage and asana together, we are giving ourselves the best chance of creating our better selves on a physical, mental and emotional level. The trick is to gradually incorporate these into your life. Our Begin to Meditate Course is the best place to get started.