Here in the Northeast, we get dry and chilly in winter. The ancient Ayurvedic practice of abhyanga, a massage using specific warm oils, can be done by an Ayurvedic professional, or you can do it yourself as a daily practice. Abhyanga has transformed the quality of my winter skin and made me feel calmer and more balanced.

This deeply nourishing ritual supports your body, mind and spirit. It promotes relaxation, detoxification, and metabolic health. Whether you’re new to Ayurveda or a seasoned practitioner, incorporating abhyanga into your daily routine can profoundly affect your overall well-being.

Just What is Abhyanga?

Abhyanga is a traditional Ayurvedic practice that involves massaging your entire body with warm oil. The word “abhyanga” translates to “oil massage” in Sanskrit (an ancient language). This holistic practice is rooted in the Indian system of medicine, Ayurveda, which emphasizes balancing the body’s constitutional energies (doshas) to promote health and prevent disease.

The oils used in abhyanga are typically infused with herbs tailored to an individual’s dosha type (Vata, Pitta, or Kapha). Sesame oil, coconut oil, and mustard oil are common base oils, each offering unique therapeutic benefits. The practice is believed to improve circulation, enhance lymphatic drainage, and rejuvenate the body.

Here’s what my abhyanga set-up looks like: 

How to Perform Abhyanga

Doing abhyanga at home is simple and can take just 10-20 minutes (longer for your oil to soak in, which is ideal). 

Here’s a step-by-step guide to help you get started:

1. Choose Your Oil

   Select an oil that suits your dosha. For Vata calming, warming sesame oil is ideal. Pitta balancing benefits from cooling coconut oil, while Kapha calming thrive with lighter oils like mustard or safflower. If in doubt, it’s hard to go wrong with Vata pasification (which tends to be calming). I use jojoba oil, which suits all doshas, and one infused with rose.

2. Warm the Oil

   Heat the oil slightly to enhance absorption. Place a small bowl of oil in a larger bowl of hot water to gently warm it. Or, use a plug-in coffee cup heater and a small Pyrex bowl to warm the oil for about 10 minutes. 

3. Create a Calming Environment

   Find a warm, quiet space where you won’t be disturbed. Light candles, play calming music, or use essential oils to create a serene atmosphere. If you are in the bathroom, take a moment to look in the mirror and say to yourself – I am nourishing my nervous system with loving self-care. 

4. Begin with Your Head

   Begin by massaging the oil into your scalp, beginning with the crown of your head, with circular motions. This stimulates blood flow and nourishes your hair follicles. Massage your outer ear, and ear lobes, gently massage your forehead, temples, jaw, chin and neck. 

5. Move to Your Body

   Use long strokes on your limbs and circular motions on the joints. Apply light pressure on sensitive areas like your abdomen and chest and more vigorous pressure on thicker-skinned areas like the soles of your feet and palms. Do this massage lovingly, paying attention to your body and sending it good wishes as you massage.

6. Focus on Your Marma Points     

   Marma points are sensitive energy points in the body (similar to pressure points in acupressure) in the Ayurvedic energy system. Gentle stimulation of these points can help release blocked energy and promote healing.

7. Give the Oil Time to Soak in

   After completing the massage, allow the oil to sit on your skin for 15-20 minutes. I massage myself naked, then put on old clothes to shuffle around in for a while while my oil soaks and softens me. This allows the herbs and nutrients to penetrate deeply.

8. Take a Nice Warm Bath or Shower

   Rinse off excess oil with a warm bath or shower. Use a gentle cleanser to avoid stripping your skin of its natural oils.

9. Consistency is Key

   When I am under stress or need to perform, I try to do abhyanga daily – it keeps me relaxed and energized. For the greatest benefits, perform abhyanga daily or at least three times a week. Ultimately, whenever you can do it is great!

What does the science of Abhyanga say?

From a Western clinical perspective, there are not yet large randomized controlled trials (RCT) for using abhyanga. RCTs are the gold standard when comparing treatments to see what works best for what.

There are however, several case studies and trials, including a pilot study funded by the National Institutes of Health (4). Some of the studies use abhyanga within a mixed Ayurvedic regimen that suggest substantial benefit for inflammatory and stress-related conditions (1-3). The NIH funded pilot (n=20) also suggested substantial stress relieving benefit. It is well established that massage has physiologic and psychological benefits, and that the aroma of warm oils has an impact.

Abhyanga is an extremely low-risk intervention – if you have sensitive skin, don’t do full abhyanga until you’ve tested the oil on a small patch of skin. Be aware of just warming the oil so that it’s pleasant and comfortable. 

The bottom line is how it feels and how it benefits you in your life as a self-care practice. If you have an inflammatory or stress-related condition or are at risk for one, if this appeals to you, check it out!

How Abhyanga Manages Stress & Balances

One of the greatest benefits of abhyanga is its ability to help manage stress. Chronic stress is almost universal today, is associated with health problems, including anxiety, depression, insomnia, and metabolic disorders, and makes almost every health issue worse.

Here’s how abhyanga can help:

• Activates the Parasympathetic Nervous System: The gentle, rhythmic strokes of abhyanga activate the parasympathetic nervous system, also known as the “rest and digest” side of the autonomic nervous system. This helps calm your mind and body, reducing the physiological effects of stress.
• Improves Circulation: This massage enhances movement and blood flow, promotes the delivery of oxygen and nutrients to tissues while helping to remove toxins. Improved circulation also supports lymphatic drainage, helping the body eliminate waste more efficiently.
• Balances the Doshas: According to Ayurveda, stress can cause imbalances in the doshas, particularly Vata. Abhyanga helps ground and stabilize Vata energy, reducing feelings of anxiety and restlessness.
• Promotes Better Sleep: Lack of quality sleep is an epidemic in our busy culture. By calming the nervous system and relaxing the body, abhyanga can improve your quality of sleep. Restful sleep is essential for managing stress and maintaining metabolic health.

How Abhyanga Benefits Metabolism

Metabolic health refers to the body’s ability to create and process energy – to maintain optimal levels of blood sugar, cholesterol, and blood pressure. Poor metabolic health can lead to conditions like obesity, diabetes, and cardiovascular disease, thyroid imbalance and even some cancers.

Abhyanga offers several potential benefits for those struggling with metabolic issues:

• Reduces Inflammation: Chronic inflammation is a key contributor to metabolic disorders. The herbs and oils used in abhyanga have anti-inflammatory properties that can help reduce systemic (body-wide) inflammation. In one small study using abhyanga within a combination Ayurvedic treatment, nearly 65% of a group with osteoarthritis reported significant improvement, and an additional 23% reported moderate symptom improvement.(1)
• Supports Detoxification: Massage can stimulate the lymphatic system, supporting the removal of toxins. A well-functioning lymphatic system is essential for maintaining metabolic balance.
• Enhances Insulin Sensitivity: Regular abhyanga can improve insulin sensitivity by reducing stress and promoting circulation. This is crucial for anyone with metabolic issues, including individuals with insulin resistance or type 2 diabetes.
• Improves Digestion: According to Ayurveda, abhyanga supports agni (digestive fire), which is essential for breaking down food and absorbing nutrients efficiently. Healthy digestion is a cornerstone of metabolic health.

The Mind-Body Connection:

Abhyanga & Emotional Well-being

Beyond its physical benefits, abhyanga can have profound effects on your emotional well-being. The act of self-massage is inherently nurturing and fosters a deep sense of self-love and compassion. It encourages mindfulness and helps you connect with your body, promoting a positive self-image.

Additionally, abhyanga can help release stored emotions and trauma held within the body. The gentle touch and mindful practice create a safe space for emotional healing and self-discovery.

Incorporating Abhyanga into Your Modern Life

While abhyanga is traditionally performed daily, it can be adapted to suit modern lifestyles. Here are a few tips:

• Start Small: If daily practice feels overwhelming, start with once or twice a week.
• Focus on Key Areas: If time is limited, focus on key areas like the head, feet, and hands.
• Make it a Ritual: Treat abhyanga as a sacred time for self-care. Set aside time each week to unwind and reconnect with yourself.Abhyanga is a powerful nurturing Ayurvedic practice that offers a myriad of benefits for physical and emotional well-being. By incorporating this self-massage ritual into your routine, you can help manage your stress, promote balanced health, and support your metabolic health journey. Whether you’re looking to reduce anxiety, improve sleep, or enhance your overall vitality, abhyanga provides a holistic approach to achieving wellness from the inside out.

  Have you embraced this ancient wisdom and made abhyanga a part of your self-care toolkit for a healthier, more balanced life? I want to know!

  Please share a comment!

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