How to Practice Abhyanga Self-Massage
According to Ayurveda, abhyanga is a practice of self-massage with oil, believed to have a powerful healing effect on the body and mind. There is an ancient Ayurvedic story that explains the origin of abhyanga.
Once upon a time, there was a wise physician named Atreya who lived in ancient India. Atreya was considered one of the greatest healers of his time and was well known for his knowledge of Ayurveda.
One day, Atreya was approached by a group of sages who had been meditating in the forest for many years. The sages asked Atreya for his advice on how they could maintain their health and vitality while continuing their spiritual practices.
Atreya advised the sages to perform daily self-massage with warm oil. The sages were initially skeptical of the practice, but Atreya explained that self-massage would help to increase circulation, improve lymphatic drainage, and stimulate the body's natural healing processes.
The sages decided to follow Atreya's advice and began to perform abhyanga every day. Over time, they noticed that their bodies became stronger, their minds more focused, and their spirits more uplifted.
The sages were so impressed with the benefits of abhyanga that they began to teach the practice to others. Over time, abhyanga became a widely practiced and revered healing practice throughout ancient India and eventually spread to other parts of the world.
Today, abhyanga is still considered one of the foundational practices of Ayurveda, and many people continue to experience its powerful healing effects.
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Abhyanga is a form of Ayurvedic massage that originated in India more than 5,000 years ago. In Sanskrit, "abhyanga" means "oil massage" and it is considered a part of dinacharya, the daily routine recommended by Ayurveda for maintaining health and preventing disease.
Abhyanga is traditionally performed using sesame oil, although other oils such as coconut, almond, or jojoba may also be used. The oil is heated to a comfortable temperature and then applied to the entire body using circular motions, with a particular focus on the joints, head, and feet.
In Ayurveda, abhyanga is believed to have numerous health benefits. The massage is thought to help improve circulation, nourish the skin, promote relaxation, and balance the doshas, or body energies. Abhyanga is also used as a treatment for a variety of health conditions, including arthritis, anxiety, insomnia, and dry skin.
Research on the benefits of abhyanga is limited, but a few studies have suggested that it may have some therapeutic effects. For example, a 2011 study published in the International Journal of Ayurveda Research found that abhyanga massage combined with other Ayurvedic treatments was effective in reducing symptoms of rheumatoid arthritis. Another study published in the Journal of Ayurveda and Integrative Medicine in 2012 found that abhyanga massage was effective in reducing anxiety and improving sleep quality in patients with Parkinson's disease.
Overall, while more research is needed to fully understand the therapeutic effects of abhyanga, this Ayurvedic practice is widely used and highly regarded for its potential health benefits.
Here is a general guideline for performing abhyanga:
Choose a warm, organic oil appropriate for your dosha (constitution). Popular choices include sesame, coconut, almond, and jojoba oil.
Warm the oil by placing the bottle in a bowl of hot water or warming it in a saucepan over low heat.
Begin by massaging your scalp and hair with a small amount of oil.
Use long strokes to massage your face, neck, and ears.
Massage your arms and legs, using circular motions around your joints.
Spend extra time massaging your feet and hands, as these areas have many nerve endings.
Finish by massaging your abdomen and chest in a clockwise direction.
Let the oil soak in for 10-15 minutes before showering.
Use a gentle soap to remove any excess oil.
Pat dry with a towel and enjoy the feeling of nourished, soft skin.
While there is not much NIH research specifically on the practice of abhyanga, a study published in the Journal of Ayurveda and Integrative Medicine in 2016 found that Ayurvedic oil massage, which includes abhyanga, can help to reduce stress and anxiety, improve sleep quality, and enhance immune function. Another study published in the same journal in 2015 found that abhyanga can improve skin hydration and elasticity, and may be helpful in treating dry skin conditions like eczema.
It is important to note that individual experiences with abhyanga may vary and it is always best to consult with a qualified Ayurvedic practitioner before beginning any new Ayurvedic practice.
