How-to Self-massage

How-to Self-massage

Ayurvedic self-massage using abhyanga

Ayurvedic texts list a wide range of benefits from regular massage. A daily, morning self-massage with warm oil is easy to do, and only takes about 15 minutes. Due to our hectic lives, this practice can help relieve much stress, anxiety, which contribute to imbalancing our vata dosha. As it increases circulation, it also helps stabilize our kapha dosha. With regular practice, toxins in the joints and tissues can be eliminated. We feel invigorated and youthful.

How to perform an abhyanga self-massage

Step 1. Place a bottle of sesame oil in a pot of very warm water for 5 minutes.

Step 2. Stand on a towel or mat in a comfortably warm, draft-free room.

Step 3. Squeeze some oil into the palm of your hand and rub both palms together.

Step 4. Apply the oil to your body, using up and down strokes over limbs and circular strokes over joints, chest and abdomen. Apply lighter pressure over chest and abdomen than you would over extremities. This process should take about 10-12 minutes.

Step 5. If massaging your scalp, apply oil to the crown of the head and then work the oil into your scalp working down the front, sides and back of your head with your fingers in outward circles.

Step 6. If massaging your scalp, first apply oil to the crown of the head, then work the oil into your scalp working down the front, sides and back of your head with your fingers in outward circles.
With both hands, massage the oil into your scalp using an opposing circular motion as you work down the sides of your head. Repeat this procedure, to work down both the back and then front of the head.

Step 7. Sit quietly with eyes closed for 5 minutes, breathing slowly and deeply.

Step 8. Wipe the excess oil off your feet before stepping off the towel or mat. Take a warm bath or shower. Use an organic cleanser and a gentle shampoo.

Step 9. Pat your skin dry with a towel and apply a moisturizing lotion.