Abhyanga Self-Massage Routine
Traditional Ayurvedic therapies (known as Panchakarma) offer a strong support in healing and detoxing the body and mind. Receiving the Abhyanga treatment, a full body warm oil massage, with a professional therapist regularly is a profound way to detox, balance and ground the nervous system, support digestion and much more.
What to do in-between appointments?
Self-Abhyanga massage is known to be a great way to sustain the effects of a full Abhyanga and keep us balanced in our day-to-day life. The benefits accumulated from self-Abhyanga performed consecutively for 7 days are equivalent to one full Abhyanga given by a professional therapist.
Benefits: Brings grounding and deep relaxation, balances the Vata dosha, soothes the nervous and endocrine systems, encourages lymph drainage, rejuvenates the skin, tones the muscles, eliminate impurities and promotes youthfulness.
Performing self-Abhyanga massage
Time: Best performed in the morning before shower or evening before sleep
Oils: Always use organic and cold pressed oils. It’s best to consult with your Ayurvedic Vaidya or Therapist on the type of oils to use for your dosha (constitution) . Sesame oil is considered the most penetrating of oils. Occasionally it can produce excess heat in the body. Alternatives are sunflower, almond or coconut oil (very cooling).
Tip: Cold pressed sesame oil must be cured before usage. This allows better penetration. To cure the oil heat it up to 100 degrees celsius then store in a cool place. You may add essential oils suitable for your dosha (constitution) to your massage oil.
Warm 3-4 tablespoons of oil at body temperature or just above body temperature.
Sequence:
Head: Using the flat of the hands, massage the head vigorously for about 1 minute
Face:
3 strokes down the face using full hands
3 circles on the temples using first two fingers
3 Circles around the eye socket using thumbs
Swipe across upper lip using thumbs
Strokes back and forth on forehead using full hands
Repeat 3 swipes down the face using full hands
Ears: Massage lobes and outer ears. Avoid going too deep into the ear
Chest: 5 circular movements clockwise and 5 counter clockwise
Stomach: 7 slow and gentle circles clockwise
Sternum: 7 up and down with fingertips (at the same time as stomach massage) using second hand
Shoulders: 7 strong back and forward movements over shoulders
For arms and legs use round movement on joints, and up and down movements on long bones
Arms:
5 rounds on shoulder joint
5 up and down on upper arm
5 rounds on elbow
5 up and down on lower arm
4 up and down on palm
5 round on wrist joint
5 up and down on palm
Pull each finger at a time
Kidneys: 4 small circles clockwise and counter clockwise
Back: 7 up and down with knuckles as far as you can reach
Legs: Same routine as arms
Feet:
10 up and down on soles
10 up and down on achilles heel
Massage between each toe
Rub the whole bottom of foot for 60 vigorous strokes