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
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.
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.
Move to your ear and with slight tugging motion massage the outer and inner of the ear.
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.
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.
Massage your chest using gentle circular motions and a straight up-and-down motion over the center which is the floating rib (breastbone).
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.
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.
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.
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! ”