How to do a Self Ayurvedic Massage Abhyanga

Materials: 2-3 oz massage oil

suited to your needs for balance, old cotton towel or mat, paper

towels.

Stand or sit on your towel or mat in a comfortably warm, draft-free room, bathtub or shower...

Allow 5 minutes in the morning. Ideally allow 15 minutes.

1. The oil should be heated beforehand to a little above body temperature. (Run it under hot tap water until warm)

2. Squeeze the oil a little at a time into your palm.

3. Start by massaging the head region, with small circular movements.

4. Then do the neck, throat, shoulders, arms and hands. Massage the limbs with long straight strokes up and down; for the joints use circular movements.

5. The chest and stomach areas should be massaged very gently. Use circular strokes on the chest, straight up and down strokes over the breastbone and solar plexus.

6. For the abdomen use a slow, circular, clockwise movement.

7. Massage the back and base of the spine up and down with the flat of the hands - as far as you can comfortably reach.

8. The legs are done in the same manner as the arms: circular movements on the joints, straight strokes on the limbs. the soles of the feet.

10. Best results are achieved if you leave the oil on for 15 minutes at least before taking a bath or shower so that the body has time to absorb the oil.

11. If you are short of time, then massage only the head, ears and soles of the feet

For this reason much importance is given to spreading the oil evenly over the skin so that it can be properly absorbed

12.Pat excess oil, if any, off with paper towels.

13.Take a warm bath or shower, being very careful not to slip. Wipe excess oil off your feet before stepping off the towel or mat. Use a very gentle, non-soap cleanser, and a gentle shampoo.

Note: The towels and mats you stand on for abhyanga will get stained and eventually oil-

saturated, so use old ones and do not put them in washing machines or dryers. They

should be periodically thrown away and replaced

According to Ayurveda, a full-body warm oil self-massage, done each morning (or as

often as you can), is relaxing, and revitalizing for mind and body.

The ayurvedic warm oil self-massage

helps improve circulation and lubrication

helps strengthen and tone the muscles and joints

helps release deep-seated toxins for elimination from the body

helps keep skin supple, moisturized and nourished

helps balance the emotions and keep the mind calm yet focused and alert

helps increase energy through the day and promotes sound sleep at night

Massage Oils should be:

Relaxing to balance Vata

Soothing to balance Pitta

Invigorating to balance Kapha

For massage oils according to your Doshas click here