Self-massage, or Abhyanga, is an traditional Ayurvedic ritual that encourages relaxation, supports Dosha balance, and nurtures the body and mind. The term "Sneha" in Ayurveda translates to both "oil" and "love," underscoring how oil application brings warmth, stability, and care to our daily routine. Through Abhyanga, we can connect deeply with our body, using the healing power of touch and nourishing oils to promote a state of harmony.
As a daily practice, Abhyanga is fantastic for general fatigue, stiffness in the joints and muscles, as preparation for the activities for the day, or in the evening it can be practiced as post-workout recovery for the muscles and joints.
Here’s a deeper look into the benefits of Abhyanga and some guidance on choosing Ayurvedic oils for each season.
1.Nourishes and Protects the Skin
Abhyanga has immense benefits for the skin, which is considered the body's largest organ and is deeply connected to our overall health. The oils used in Abhyanga nourish, hydrate, and act as a natural barrier against dryness, environmental pollutants, and stress. By massaging warm oil into the skin, you deliver nourishment directly to the tissues and encourage circulation, promoting a glowing and rejuvenated complexion.
Regular Abhyanga is especially helpful for Vata Dosha, which tends toward dryness and roughness, but benefits all three Doshas as the oils penetrate deeply to enhance skin vitality.
2. Calms the Nervous System and Reduces Stress
Abhyanga is grounding and calming, particularly for the nervous system. This practice stimulates the parasympathetic nervous system, which governs relaxation, rest, and rejuvenation. Massaging with warm oil creates a sense of calm that helps reduce stress, tension, and feelings of anxiety, especially beneficial for Vata and Pitta Doshas, which are prone to mental and emotional imbalance when out of sync.
Taking a few minutes for Abhyanga each day can help create a sacred pause, offering a retreat from the daily hustle, bringing a sense of love, or "Sneha," to the self.
3. Balances the Doshas and Supports Seasonal Wellness
Each Dosha benefits uniquely from Abhyanga. Vata finds grounding in the oily, warming qualities, Pitta feels soothed by cooling and calming oils, while Kapha experiences invigoration through the stimulation of circulation. Tailoring the oils to the season helps keep Doshas balanced year-round. For example:
Autumn and Winter (Vata Season): Dhanvantari Tailam is ideal with its warming, grounding ingredients like Bala and sesame oil to counteract Vata's cold and dry qualities.
Spring (Kapha Season): Use a lighter oil like mustard mixed with sesame oil or a Kapha-specific blend that energizes and stimulates circulation.
Summer (Pitta Season): Coconut or sunflower oil, or oils with cooling herbs like Brahmi, help to soothe Pitta’s heat.
4. Boosts Immunity and Circulation
The gentle, rhythmic strokes of Abhyanga stimulate lymphatic drainage and improve blood circulation, both of which are key to maintaining a healthy immune system. When oil penetrates the skin, it nourishes deeper tissues, lubricates joints, and releases toxins. Regular self-massage also enhances the body’s ability to fight off seasonal illnesses by keeping channels open and lymph moving, particularly in cold weather when our circulation can slow down.
5. Grounds and Refreshes the Mind
Abhyanga has a grounding effect on the mind, helping us feel centred and refreshed. The oils nourish not just the physical body but also the subtle body, balancing Prana (vital energy) and stabilizing the mind. For those experiencing mental fatigue or “overthinking,” Abhyanga’s calming qualities are invaluable. Dhanvantari Tailam, enriched with herbs like Ashwagandha and Bala, has powerful rejuvenative effects, supporting a balanced mental state while relaxing the muscles and soothing the mind.
Seasonal Oils for Abhyanga: Spotlight on Dhanvantari Tailam
Dhanvantari Tailam is one of the most revered oils in Ayurveda, ideal for promoting full-body rejuvenation and supporting all three Doshas. This multi-herbal blend is rooted in tradition, with ingredients like:
Bala – Strengthens muscles and supports immunity.
Ashwagandha – Calms the mind and supports overall vitality.
Sesame Oil– Highly nourishing and grounding, particularly for Vata Dosha.
These ingredients work synergistically to soothe muscles, boost immunity, and support mental clarity. Dhanvantari Tailam can be used all year round, ideal for regular Abhyanga, especially in colder months when Vata is more active, helping to balance and protect the body. Our Joint Support oil - Narayana Tailam is perfect, especially in the cold and damp winter for those achy joints and muscles.
How to Practice Self-Abhyanga
There is no right or wrong way to do Abhyanga, the rule of thumb is to massage the limbs with long strokes and the joints with gentler, round strokes. The main thing is that the massage is done with presence and doesn’t become a superficial oil application - really feel each part of your body. Show it some Sneha or Love.
- Warm your chosen oil slightly to offset the cold and dry properties of Vata, as well as help to relax the body and make the oil better able to penetrate the skin.
- Begin by sitting comfortably, ideally in a warm room, on an old towel dedicated to your self-abhyanga (it’s going to get oily!),
- Start from Feet and Move Upwards: starting at the feet and working your way up. This approach allows for a thorough, intentional massage.
- Legs: Massage each foot, including the soles and ankles. Use long strokes for lower legs and thighs, circular strokes around the knees.
- Belly & Chest: Massage the abdomen in a circular, clockwise motion around the navel. Use flat palms to massage from hip across chest and shoulder in an alternating pattern.
- Shoulders & Neck: Massage with circular motions along shoulders and neck’s back.
- Arms & Hands: Use long strokes on arms, circular motions on elbows, and massage hands and fingers thoroughly.
- Back, Hips & Legs: While seated, massage around hips, buttocks, then stand and use brisk strokes on the backs of legs to generate warmth.
- Sacrum & Lower Back: Standing, massage up the sacrum and lower back, reaching as far as comfortable.
- Focus on Painful Areas: Spend extra time on areas needing attention, like belly for digestion.
- After the Massage: Ideally, rest in a warm place for 10-15 minutes, then take a bath or shower to remove excess oil. Be cautious of slippery surfaces!
Best Times to Practice Abhyanga:
Morning or Evening: Many find that early morning or evening is ideal for Abhyanga, as it prepares the mind and body for the day ahead or encourages relaxation before sleep.
Before a Bath or Shower: Practicing Abhyanga before bathing allows the oil to penetrate the skin. Warm water afterward helps open the pores, allowing the body to release toxins while removing excess oil.
With Seasonal Adjustments: During colder months (Vata season), daily Abhyanga is particularly beneficial for its grounding and warming effects. In warmer seasons, it can be practiced less frequently, with oils suited for the season and Dosha needs.
When to Avoid Abhyanga:
While Abhyanga is generally beneficial, there are a few situations when it’s best to avoid it:
During Fever or Illness: If you have a fever, flu, cold or congestion or any acute illness, it's best to rest and avoid massage until your health has stabilized. Oil application can increase Kapha, potentially worsening certain symptoms during an infection.
During Menstrual Period: As an Ayurvedic practitioners I suggest avoiding Abhyanga during menstruation, as the body is already in a natural detoxifying state. However, light self-massage on areas like the abdomen or lower back can be comforting if cramps or tension are present.
After Eating or on a Full Stomach: Abhyanga is best done on an empty stomach. When digestion is active, blood flows to the stomach, and massage can divert circulation away from this essential process digestion, disrupting.
On Injured or Swollen Areas: Avoid massaging over any injuries, cuts, rashes, or areas with active inflammation, as massage may worsen these conditions.
By choosing the right time and listening to your body’s signals, you can incorporate Abhyanga as a grounding and nourishing ritual in your Ayurvedic self-care routine. Aligning with Ayurveda’s timeless wisdom—honouring Sneha, the "oil and love" that nourishes deeply, balances the Doshas, and revitalizes the spirit.
