How to Perform an Abhyanga Self-Care Ritual

Abhyanga, the Ayurvedic practice of self-massage with warm oil, is a nourishing ritual for grounding, detoxification, and self-love. Here’s how to perform it at home:

What You’ll Need

• Oil: Choose one based on your dosha or the season (e.g., sesame oil for vata, coconut oil for pitta, or mustard oil for kapha).

• Warm Water or a Heating Device: To warm the oil.

• Towel: Designate an old towel to catch excess oil.

• Relaxing Space: A warm, quiet room.

Step-by-Step Guide

1. Prepare Your Oil:

   • Warm your oil by placing the bottle in hot water or using an oil warmer. Test the temperature to ensure it’s comfortable.

     
     

2. Set the Mood:

   • Choose a calm, quiet space. Light a candle or play soft music to create a relaxing atmosphere. Have your cup of tea to sip on.

     
     

3. Start with the Scalp: (optional)

   • Pour a small amount of oil into your hands and massage your scalp with your fingertips, using circular motions.

     
     

4. Move to the Face and Neck: (optional)

   • Use gentle strokes on your face and long strokes along your neck.

     
     

5. Massage the Arms:

   • Apply long strokes starting with the arms, moving from fingertips to shoulders . Use circular motions around joints.

     
     

6. Massage the Feet and Legs:

   • Massage each foot, applying pressure to the soles and paying attention to pressure points.

   • Use long strokes starting from the feet, ankles up to the thighs and calves. Use circular motions around the knees and ankles.

     
     

7. Focus on the Torso:

   • Use clockwise circular motions over your chest and abdomen, following the natural direction of digestion. Lower right side (hip area) up to the bottom of rib cage, across the diaphragm to the left side and down to the left hip across back to the right hip.

     
     

8. Let the Oil Absorb:

   • Allow the oil to soak into your skin for 15-20 minutes. Relax, sip on your tea, or meditate during this time.

     
     

9. Rinse Off:

   • Wipe off excess oil fro bottom of the feet.

   • Use great caution while getting into the tub/shower as the bottom of the feet still have oil.

   • Take a warm shower without soap to retain the oil’s nourishing effects, or use a gentle cleanser if needed.

   • Hair: Massage scalp with conditioner before getting wet with water, after using conditioner then rinse. Proceed with shampoo and conditioner as usual - repeating if necessary.

     
     

Tips for Best Results

• Practice in the morning for grounding and energy or in the evening to calm the mind.

• Use a light, seasonal oil for daily use or heavier oils for deeper nourishment.

• Perform Abhyanga at least 3-4 times a week for optimal benefits.

Enjoy the grounding and self-love this ritual brings into your day!