Average Reading Time: 3 minutes and 37 seconds
The purpose of Ayurvedic daily oil massage – also called abhyanga – as part of the daily routine is to balance the nervous system, prevent physiological imbalances and to lubricate and promote flexibility of the muscles, tissues, and joints.
The classical texts of Ayurveda also indicate that daily massage promotes softness, youthfulness and luster of the skin, and placing oil in your ears and nose can help support upper respiratory immunity.
There are at least 1000 sensory neurons per every square centimeter of your skin – meaning that if you were to massage your arm, you would be affecting and soothing at least 1 million sensory neurons! (1)
The following are some simple instructions to assist you in learning how to perform abhyanga. Enjoy!
Choose Your Oil
Unless specific oil has been recommended for you, use sesame oil, or learn more about LifeSpa’s herbalized massage oils. If you find sesame oil unsuitable in some way, you may also try olive oil or coconut oil. Ayurvedic oils are unique as they have certain herbs cooked into them, allowing the oil and the herbs to better penetrate the skin and deliver a more therapeutic massage.
Create A Calm Environment
Before you start your Ayurvedic self-massage, take a moment to quiet your mind. Start the massage with awareness, giving your full attention to each stroke. The more attention, love and awareness you deliver with each stroke, the more powerful the results. The science suggests that the more sincere each stroke of the massage, the more oxytocin is produced. (2-5) Oxytocin is linked to optimal health, longevity and happiness. (5,6) Not a bad return on investment! Give yourself a little love and get a lot of bliss.
- Head Massage: Heat ¼ cup of cured oil to slightly above body temperature. Start by massaging the head. Place a small amount of oil on the fingertips and palms and begin to massage the scalp vigorously. The massage for the head and for the entire body should be with the open part of the hand rather than with the fingertips. Since the head is said to be one of the most important areas to be focus on during Ayurvedic Daily Massage, spend proportionately more time on the head than you do on other parts of the body.
- Face and Ears: Next, gently apply oil with the open part of the hand to your face and outer part of your ears. You do not need to massage these areas vigorously.
- Neck: Massage both the front and back of the neck, and the upper part of the spine. Continue to use your open hand to rub the neck.
- Body Application: You may want to now apply a small amount of oil to your entire body and then proceed with the massage to each area of the body. This will allow the oil to have maximum amount of time in contact with the body.
- Arms, Hands and Fingers: Next massage your arms. The proper motion is back and forth over your long bones, and a circular motion over your joints. Massage both arms, including the hands and fingers.
- Chest and Abdomen: Now apply oil to the chest and abdomen. A very gentle circular motion should be used over your heart. Over the abdomen, a gently circular motion should be used, following the bowel pattern from the right lower part of the abdomen, moving clockwise up, over, and down towards the left lower part of the abdomen.
- Back and Spine: Massage the back and spine. There might be some areas which you may have difficulty reaching.
- Legs: Massage the legs. Like the arms, use a back and forth motion over the long bones and a circular motion over the joints.
- Feet: Lastly, massage the bottoms of the feet. The feet are considered especially important, and proportionately more time should be spent here than on the other parts of the body. Use the open part of your hand and massage vigorously back and forth over the soles of the feet.
This completes the abhyanga. Ideally, about 10-20 minutes should be spent each morning on the massage. However, if this time is not available on a particular day, it is better to do a very brief massage in the shower than to skip it altogether.
More on Oxytocin
Studies have shown that oil massage allows the body to naturally produce oxytocin, the loving, giving, feel-good hormone. (2-4) Oxytocin is best produced when the massage is offered to yourself or partner with love and attention. Oxytocin has the benefits of helping to balance our immune system and hormones, increase our overall fitness, provide measurable enhancements in our external “glow of health” as seen in our skin and hair, increase our skin wound-healing capability, and may even have significant positive effect upon our mood and behavior. (5-7) On top of that, oxytocin has been shown to increase our empathy to others’ pain (8) and to strengthen loving bonds between people. (9)
Once you have added the abhyanga into your daily routine, the benefits will naturally inspire you to continue it on a permanent basis.
Please share with us the how you feel when doing your daily self-massage!
Abhyanga FAQs
Q. When is the best time to do my abhyanga?
A. You can do it before, during, or after a shower.
- Before Shower Tips:
In the bathroom, place an old sheet or towel on the floor, bench or wherever you plan to sit and massage. Perform the abhyanga as described above.
- During Shower Tips:
As soon as you enter a hot shower or bath, apply an herbalized oil and massage deeply into the skin. So that you do not feel rushed, you may want to turn off the water and sit down either on a stool or in the tub to massage.
Once the oil is rubbed, continue with shampoo, conditioning etc… Use minimal soap, if any! When ready to get out of the shower, take a wet wash cloth and rub the oil off your skin. The applied oil will “pull” impurities out of the skin, so it is important to take this oil off. Finally, before leaving the shower, apply a fresh thin coat of oil all over the body.
Note: Large amounts of oil are not necessary. When you use the oil in the shower, the water will naturally and evenly spread a very small amount of oil all over the body and wash off any excess. The result we are going for is moisturized, but not greasy.
- After Shower Tips:
You may want to use a smaller amount of oil, as using lots of oil on your skin may stain your clothes. If you do get oil on your clothes or sheets, use 6 drops of dish soap and add it to your detergent load of laundry. This will cut the oil out of the sheets. In the rare occasion the oil does not come out, a stain remover may be necessary.
Q. How do I get the oil out of my hair?
A. Add shampoo to oil-soaked hair and massage thoroughly. If that doesn’t get it all out, mix 1-3 tablespoons of baking soda into your shampoo, and massage into scalp for a couple of minutes. Rinse thoroughly.
Hi – I find I’m more relaxed if I shower at night or late evening. Is it okay to do self massage then? I start work really early in the mornings, and am usually just trying to get out of the house.
it would help to sleep earlier and set the clock maybe around 20 mins earlier so as not to haste
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Awesome and superbly explained.thanks.
Should you dry brush before doing the massage with the oil?
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Could this massage be done without oil and still be abhyanga? If there’s no access to oils then is it better to just wet the fingers or massage through two layers of fabric (so you don’t stretch the skin). We’re talking about skin-rubbing and not muscles, right?
Should 1-3 tablespoons of baking soda into your shampoo be mixed in the hand with the shampoo? Or mixed in the bottle of shampoo?
I am not sure what baking soda is here in Sweden, is it the same as baking powder?
Backing Soda=bikarbonat
Backing Powder=bakpulver
THANK you for giving us your knowledge,it has helped me alot,,
Hi there, do you have any recommendation for which herbs to cure the oil with for an at home remedy?
Hi Wendy,
If you are interested in infusing herbs into your own sesame oil, the herbal ingredients to our tri-doshic massage oil are withania, country mallow, Asparagus racemosus, Eclipta alba, passiflora, valerian, holy basil, licorice root, and lemon verbena. Good luck with your home-made massage oil!
Be Well
Hello John! I listen to all your podcast and I am now very in tune with Ayurveda! I have a question, for the abhyanga massage, I use sesame oil can I add some essential oils to it? if so, which ones do you recommend and in what ratio?
thank you!
Hi Adriana,
Thanks for your question. At LifeSpa we do not generally recommend any particular essential oils. In our Tri-Doshic massage oil there are the following herbs infused: Withania, Country mallow, Asparagus racemosus, Eclipta alba, Passiflora, Valerian, Holy Basil, Licorice root, L. Verbena. We hope this puts you on the right track!
Be Well
Thanks for writing this fantastic post. I’m a long time reader but I’ve never actually
left a comment. I’ve bookmarked your site and shared this on my Facebook.
Thanks again for a quality post!
Hello Relax Massage,
Thank you for sharing the knowledge of Abhyanga and the power of self-massage.
Be Well
Hi John,
I’m curious about the benefit of applying oil during a sauna.
Is there more benefit in doing so than during a shower?
if so, would it be best to warm and wet the skin first, oil, then sit with the oil on?
I wasn’t sure if the oil would prevent your body from allowing the sweat to cleanse.
Thanks for your clarifying question Linda.
It is best to do Abhyanga with oil after your sauna. If you take a shower soon after your sauna, that would be a good time. The sauna is its own cleansing experience, which we do not want to detract from. We hope this clarifies for you.
Be well.
Hi.
I really appreciate your putting the”average reading time” at the top of your article.
So often I am interested in reading or viewing an article but realise part way through,it seems endless.
When one is aware beforehand how long something is going to take, you can choose the right time to begin, and then enjoy it,
(instead of wondering how long is this going to go on !!!)
So, thanks for being up front. Really enjoyed the article.
Thank you for the step by step technique. I will try it. 🙂
Namaste John,
Before a warm or hot shower, I thought it was necessary to allow the mahanarayana oil to sink in for a period of time . Is there a minimum amount of time you suggest to do this ? Thank you very much
Gaura
Dear Doctor, This query is for my cousin. Can massaging legs with gingelly oil straighten them in adults. Since bones are a living tissue i am sure massaging them for a few months can straighten them. I do not believe in surgery.
Thank you 🙂
I started putting out an oil bottle in our and kids shower so that we all apply oil after the shower, gently rub it in and get out of shower. Has helped the dry skin in these harsh winter months greatly, but I feel that the insides of my palm/sides of the fingers feel drier after starting this. Any idea why? I use sesame oil
Hi Purvi. Thank you for reaching out. In general using the oil with water on the skin is the most hydrating. In the winter shea butter can be helpful as well. Be well.
It’s very much educative I will like to have article on how to do the massage in my inbox
How do you cure oil?
Hi Dona,
You can cure your oil by heating it to about 220 degrees Fahrenheit.
Here’s a neat tip: 220 degrees is the boiling point of water at sea level. By adding a few drops of water
to your oil in the beginning, you’ll know you’ve reached the proper temperature when the water starts
to boil and evaporate.
Be well,
Dr. John
Thank you, so very much. I am trying SO hard to recover from a Traumatic brain injury from passing out from bradycardia. A fracture over each ear. It has brought me so much pain into my nervous system, especially into the left hip down into the left thigh, calf and into the foot. My foot burns. I am in excruciating pain 24/7. I am trying everything that I can to help deal with the suffering. Thanks so very much for your web site, I lucked on to it, looking for ways to calm down the nervous system after having a Doral Root Ganglion Stimulation device removed today. Sorry, didn’t mean to vent, but if you can think of anything else I should do I am all ears. I am Medicare, the TBI effected my hearing and eye sight, which I have had to pay huge money to fix because Medicare doesn’t pay. I have a prism in my glasses and I need other treatments, but they are expensive and again Medicare will not pay. I wish more people my and my age group knew about bradycardia and the effects of falling and the Fallout from falling are so grave. I am 64, and I want my life back. Thanks for all the help from the site, I hope I can put it all into action. Thanks for listening.
Hi Freda, thanks for the reply, be well.
Great video and information! Thank you! I was wondering if you could tell me how you recommend warming the oil. I read you can heat the bottle up on the stove in water, but that seems like a waste of time and energy. I’d there a better way? Any warmers you can keep in your bathroom? I had the same question for using the neti pot with distilled water…
Thanks!
Katie
Thanks to you and to your daughter’s beautiful video demonstration, I’ve now made a start, after ‘thinking’ about it for a while.
Love the music.
Thank you for all you offer.
Namaste.
How to “cure” the oil? thank you.
what about doing this in the evening?
John, Thanks to you and your beautiful daughter for this simple demonstration. A great reminder of how I always rush with my oil massages! Will share this, for sure.
Can seseme oil be used in hot summer season.Do we need to change oils according to weather or if dosha not known.
Thanks for sharing
Hi Yogesh,
Sesame oil can be used year-round for those with dryer skin or in dry climates. Coconut oil is great for oily skin, particularly in summer.
Hello.
Does oil stays on the body, especially hair, or can I take a shower after that.
I have organic coconut oil, should I cure it as well?
Thanks for sharing your knowledge.
Hi Marina,
Even after a shower much of the oil will stays on the skin. As for the hair, it is up to your comfort level of leaving the oil in the hair. It is always best to cure the oil.
Be well,
John
One more question: I’m moving to Florida where climat is hot and moist. Does this help with keeping skin more moisturised and should I apply oil to a skin while outside.
Thank you.
I Enjoy your suggestions and products .