AYURVEDA – MASTER THE ART OF SELF MASSAGE

The Art of Abhyanga

Learn to do Self Massage

Social distancing has become a way of life and we do not know when we can have the pleasure of going for a Massage! The art of Self-massage - Abhyanga is the need of the hour.  “Abhyanga” is a Sanskrit word and is derived from two words, Abhi which means “glow” or “into” and Anga meaning “limb”. Massage and self-massage are widely practiced in Ayurveda as one of the leading healing techniques under Touch therapy.

Ayurveda states several health benefits of Abhyanga (massage) which are detailed below. An article in dovepress will give you a deeper insight into the connection of skin and the immune system.  

Abhyanga is an Ayurvedic warm oil massage which involves anointing oneself with natural oils. This is a daily ritual, preferably done prior to bathing in the morning. Abhyanga has a therapeutic effect with physical, mental, and spiritual benefits. Skin is the largest body organ and a layered protection between the internal organs and the environment.

Some of the commonly known aftermaths of the modern fast paced life are anger, competition, desires, multitasking, anxiety, sleep deprivation, stress, digestive disorders, aches and pain, depression, obesity. The demands and pressures of life leads to neglecting the signals of imbalances. Over time, stress manifests into many imbalances and health and immunity get impacted leading to chronic disorders. Abhyanga relieves stress, creates deep relaxation, calms the mind, and induces good sleep. All of these offers great support for staying fit and creating positive energy. Massage also has a very relaxing effect on the nervous system and the best oils to use are Sesame oil, Coconut oil and Olive oil. Abhyanga provides the means for trans-dermal absorption of the healing qualities of the warm oils used.  

Based on ancient Ayurvedic texts, such as Charaka Amhita, Sushruta Samhita, and Ashtanga Hrdayam, the many benefits of Self Massage are:

• Enhances circulation

• Revitalizes a lethargic body and mind

• Stimulates the internal organs of the body

• Strengthens and tones the skin and muscles

• Strengthens and lubricates the joint

• Releases deep-seated toxins and improves elimination

• Strengthens the body's tolerance to decline and disease

• Keeps the skin supple, moisturized, and nourished

• Balances the emotions and keeps the mind calm, focused and alert

• Reduces stress and anxiety

• Increases energy and focus

• Promotes sound sleep at night

• Stimulates hair growth and improves quality and shine

• Reduces effects of aging and enhances youthful appearance

Here are the steps for performing Self- Abhyanga

1. Fill a small bottle of any of the above-mentioned oils.  You can run some hot water over the bottle to gently warm the oil or soak it in a bowl of hot water.

2. Pour a tablespoon of warm oil onto your scalp and work in the oil. Using your fingertips, gently massage your head and scalp with circular strokes, as if you are shampooing.

3. Move to your ear and with slight tugging motion massage the outer and inner of the ear.

4. Move to the face and using upward strokes massage the face gently. Using an open hand with upward strokes, massage both the front and back of the neck.

5. With firm, stable, medium pressure, massage your arms, using a circular motion at the shoulders and elbows, and back-and-forth motions on the upper arms and forearms. Massage the palm well, going in between the fingers and stretching the fingers with slight pressure at the ends.

6. Massage your chest using gentle circular motions and a straight up-and-down motion over the center which is the floating rib (breastbone).

7. Massage the stomach firm, yet gently, in the same flow as the large intestine. Make sure that you put 3 drops of oil inside the belly button and rub it in gently.

8. After applying a bit of oil to both hands, gently reach around to the back and spine and massage them, as well as you can, without straining or extending too much.

9. Vigorously massage your legs as you did your arms, using circular motions on the knees and ankles, and back-and-forth motions on the long parts of thigh, shin, and calf muscles.

10. After massaging your legs, spend extra time on your feet, using the open part of your hand to vigorously massage in a back-and-forth motion over the soles of your feet. Do a pulling action a few times between the big toe and the next toe as this drains the lymph very well.         

• To achieve the full benefit of Abhyanga consider doing self-massaging 3-4 times a week.

• Keep the oil for 20 minutes or longer and then follow up with a bath or shower using warm water and not hot water.

• Use a mild natural soap and shampoo.

• Dab the body dry so that the oil continues to nourish the skin. 

“Oil to the human body is like what water is to the roots of a tree or plant. Charaka Samhita states that a body that is regularly massaged with oil will always have a soft, toned, and youthful skin and appearance. An easy way to staying fit and remaining youthful! ”

— Sushruta Samhita

Ayurveda Strengthen Immunity - Protect Yourself

We have all heard the adage "Health is Wealth”. Yet it never felt so real until the recent global pandemic which has crossed all borders and does not discriminate based on religion, color, race, creed or wealth.  We are universally impacted by the spread of  COVID-19 viral disease which has upended life in the entire world. You reign supreme over this deadly enemy only if you can resist it! Health and immunity have become our most priceless possessions!

The science of Ayurveda which goes back to 6000 years has given most importance to strengthening the immune system. Knowledge and wisdom states that prevention and maintenance come first. According to Ayurveda good health and happiness are our natural state of being. 

Significance of Strengthening Immunity 

Different types of viruses and bacteria have been in existence for millions of years. The human body has its own protective fortress and army which is commonly referred to as the Immune system. The immune system recognizes when it is being invaded by foreign and dangerous elements and creates a protection. We are all born with an innate immune system. Then there is an adaptive immune system which we develop through our lives. 

In Ayurveda strength of the immunity is derived from a strong digestion. When the Agni or digestive fire is good, we can absorb, assimilate, digest and eliminate well. The result of a good digestion is Ojas which in Sanskrit means vigor and strength. When digestion is weak, we accumulate more toxins (Ama) thereby hindering Ojas. This leads to compromised immunity and we become susceptible to all kinds of diseases and infections.

Significance of Mind 

The mind plays a big role too as most imbalances are psychosomatic. All negative emotions like hatred, jealousy, competition, envy, guilt, anger, excessive worry, anxiety, becoming judgmental or having controlling behavior leads to low immunity. Conditions of trauma, drug use, overmedication, smoking, alcohol consumption, regular eating of junk and unhealthy foods, constant tension, lack of sleep, lethargy, lack of exercise and natural sunshine, obesity and being underweight can all lead to low immunity.

Ayurveda Pillars of Nutrition

Ayurveda recommends a healthy lifestyle and diet for a strong immunity and achieving complete health. Nutrition in Ayurveda has four pillars:

Healthy habits for Good Digestion

Humans are the only species that mostly do not follow the rhythm of nature. We also eat on schedule and not when we are hungry! To achieve complete health, the following lifestyle is recommended:

• Eat when you are hungry. Hunger expresses that we are now ready to digest and absorb nutrients. When we eat without hunger, we exhaust the digestive energy and unabsorbed food gets converted to Ama (toxins).

• Always sit and eat. Make sure that you give enough time to enjoy, chew and relish the taste of the food.

• Food should be cooked in a way that the natural colors of the vegetables must be seen. All the natural colors of nature exist in the plant-based foods. Preserving that is healing and part of color therapy.

• A balance of all the six tastes should be experienced in your daily meals. The six tastes (rasa) are – Salt, sweet, bitter, sour, pungent and astringent. 

• Food should be a balance of protein, carbohydrate and fat. All three support each other in perfect digestion.

• Everyone should eat a healthy breakfast. Dinner should be eaten by 7.30 pm in summer and 6/6.30 pm in winter. 

• Do not eat any solid foods after dinner. Try to give a gap of 12 to 14 hours between dinner and breakfast. This creates a strong Agni, good elimination and boosts immunity. Please ensure that you only eat warm cooked foods and in smaller portions. We are all home bound and may not have adequate physical activity. To allow optimal digestion with a good immunity eat only two meals. 

• After 30/40 minutes chop two cloves of fresh garlic, chew a little and swallow with a cup of warm water. Ayurveda states that onion, ginger, garlic, turmeric are not only good for immunity, but also kills viruses and bacteria. Please use these in all possible forms but do not overcook them. 

• Breakfast should be warm cooked. Oats, barley, chia seed, flax seed, cardamom, clove, cinnamon, overnight soaked almonds and walnuts, dates, pumpkin and sunflower seeds. All of these should be cooked very well and eaten as a cereal/porridge/blended into a smoothie. I know that we are now facing a shortage of supplies. Please eat what is easily available in the home. Nothing raw and cold should be eaten.

• Try to avoid all animal products during this time as we need to conserve the digestive fire and energy.
  

• Stay Hydrated 

• Start your day with 3 glasses of warm water. Add ½ teaspoon of turmeric powder and 2 slices of lemon and pour the hot water on it. Let it sit for 5 minutes and then drink this water. 

• Drink room temperature or warm water 40 minutes before and after your meals. 

• Gargle with salt water twice daily. Make sure you tilt your head back to rinse out the throat well. If you have a cold, cough and allergies make sure you do the salt gargle 4 times a day.

• In boiling water add a bit of Vicks VapoRub or a few drops of any (one) essential oil of eucalyptus, rosemary or camphor. Cover with a towel and do a facial steam twice daily. Please know that the virus is damaging once it goes into your lungs. Hot water, steam and hot beverages will keep you protected. 

• Drink plenty of water to keep yourself hydrated and alkaline. Remember that viruses and bacteria thrive in acidic environments.

Make a tasty immune booster detox tea

Ingredients:

3 cups of water.

• ½ teaspoon of turmeric

• 3 crushed cardamom

• 3 cloves

• ½ teaspoon of crushed black pepper

• 1 teaspoon of grated fresh ginger

Method:

Bring to a boil and simmer for 10 minutes. Pour this over two slices of lemon and a bag of green tea and store in a flask. Drink half a cup every hour. Make a second batch in the evening to last until after dinner. 

Asana (Exercise for Conserving Energy)

Every form of exercise is good as it increases oxygen and balances the water in the body. This in turn enhances proper absorption of nutrient in the cell leading to a stronger immunity. Yoga asana go steps further as it also creates proper alignment and flexibility of body and mind, every asana being therapeutic is healing, it conserves energy for wellbeing, regulates breathing and calms and destresses the mind. Create 30 minutes of practice daily. Surya Namaskara and Vajrasana must be included in your daily practice. Regularity and discipline are the key for good health and strong immunity.

Pranayama

The actual act of proper breathing. To keep our lungs good, strong and healthy please do 10 minutes of pranayama daily. During this crisis make it a daily habit and these are best, and you can add more:

1. • Alternate nostril breathing (Analom Vilom)

2. • Singha Mudra

3. • Take a deep breath through your nose. Hold your breath between 40 seconds to 1 minute and fully exhale with your stomach completely sucked in. Do this cycle 5-10 times. 

The above practices will keep your lungs strong and the levels of oxygen will be high. 

Nidra (Mediation)

All negative emotions and stress are acidic. This is most damaging for your immunity. Please do 10/15minutes of guided meditation, preferably twice daily. Try to make it a family event. It will be great if all of you sit or lie down in Shavasana and meditate. For an undisturbed effect use headphones. You can follow these links or discover your own guided meditation too: 

Nidra (Sleep Regimen) 

• Rise early, preferably with sunrise and sleep early. Maintain the same time schedules daily for food and sleep. 

• Disconnect yourself from all electronics by 9 pmwhich is the time when the sleep cycle starts to set in. When we disturb that rhythm, sleep gets disrupted. Digestive disorders, weakened immunity, stress, hypertension, mind fog and many other complications are the result of sleep deprivation and excessive exposure to electronics. 

• Please go for a 30 minutes’ walk/ yoga/ stretches or listen to your favorite music and dance. This induces proper and deep sleep. 

Moisturizing and use of Natural Oils 

Massage your scalp with warm coconut oil 3 times a week. Massage your ears as well and keep the oil for 1 hour prior to showering.

Massage your body with sesame oil. If you are short of time or supplies, please apply a bit of oil to your body after shower and while the body is still a bit damp. 

With constant washing of our hands and face these days, please add coconut oil or sesame oil to your body lotion and then apply. Make sure your skin is well moisturized. 

• Coconut / sesame and olive are all good oils to use. 

• Regular oil application keeps the skin breathing, youthful, toned and enhances circulation.  

Recommended Supplements for strengthening immunity:

1. Holy Basil – 2 tablets after breakfast

2.  Elderberry syrup – 2 teaspoons 

3. Chywanprash – 2 teaspoons with 1 cup of warm water. (Please review NIH report on overall health benefits)

4. Triphala – 1 tablet after breakfast

5. Ashwagandha – 1 tablet after dinner

6. Vitamin C 1000 mg – 1 tablet daily

7. Any good multivitamin – 1 tablet daily

**These statements have not been evaluated by the FDA. The supplements are not intended to diagnose, treat, or cure any disease. All readers are strongly encouraged to consult and work with an experienced health-care practitioner. 

Stay Strong and Healthy

During this difficult time, we are all processing and dealing with it to the best of our ability.  Some may find it slightly more difficult as each one’s situation may vary. I am available during this time for phone or online consult/counseling. Mind and body both need to be kept strong, calm and healthy to surmount the fear and anxiety. To support the hardship, I am offering my services at 50% discount. Feel free to email me info@holisticayurveda.com or call 7185368564. Website: www.holisticayurveda.com

Stay Safe, Stay Healthy

Oil Pulling

The mother of all healing sciences Ayurveda has stressed upon a daily detox regime. This discipline has many components to it but oil pulling is considered as one of the most prominent daily wellness practices. Every morning please take one and half table spoons of Organic Sesame Oil and swish for about 10 to 15 minutes. When the oil becomes watery please let go of it completely. Rinse your mouth well with warm water and preferably brush your teeth lightly once again. You may now proceed for a healthy breakfast.

If you need to know any further details on oil pulling and its benefits, please email us at info@holisticayurveda.com.

Summer Skin Care

Wash your face with fresh cool water and then spray your face and neck with rose water. Let the face dry on its own. Mix organic aloe vera gel with rose essential oil and almond oil. Use a hand blender or blender to mix all three well till it reaches a creamy consistency. This cream can be used for face, body and also makes an amazing make up remover! Due to aloe it also protects the skin from the sun. Avoid alcohol, very spicy foods, excessive sex and heated arguments and anger!