Massage and the Benefits of Daily Self Massage

Just mention the word massage and most people have an audible sigh of relief. Massage is known to soothe anxiety, increase the immune system, and help detox the body, ease stiffness and muscle aches and pains, promote healthy sleep and an abundance of other benefits.

In Ayurveda, a daily massage is one of the single most important practices that you can incorporate into your daily routine. This is called an Abhyanga. I wanted to share this with you for multiple reasons. First, this one practice significantly helped me after my accidents. Then, after performing this daily I was able to see firsthand the benefits that are at the core of Ayurveda. Lastly, I want to periodically share the beautiful language of Ayurveda and the corresponding principles and practices. What better place to start than with “A”.

Abhyanga (AH-bee-YUNG-ga)

The meaning of 'Abhyanga,' is the application of oil to the body. Full body massage that helps loosen and facilitate the removal of accumulated ams (toxins) and the doshas from the body. Often infused with herbs and usually warm, the oil is massaged into the entire body before showering or bathing.It is often used with sesame oil (coconut can be used for cooling purposes. If high kapha, use mustard oil).

Ayurveda teaches that there are seven dhatus, or layers of tissue in the body. Each is successively more concentrated and life-giving. In order for the effects to reach the deepest layer, it should be massaged into the body for roughly 5 minutes. Looking at the entire body a minimum to 5 minutes to an average of 15 minutes is best.

The Benefits- Like a standard massage some of the benefits are equal. However, The benefits of a “aby” is so much more.

• Increases the softness and strength of the skin and adds a healthy glow
• Increases strength and stamin
• Nourishes the body
• Strengthens and tones the Dhatus (tissues) of the body.
• Flushes toxins from the lymphatic system.
• Improves vision
• Promotes healthy sleep
• Reduces anxiety and depression.
• Decreases the effects of aging
• Promotes flexibility
• Strengthens the body’s tolerance
• Imparts a firmness to the limbs
• Stimulates the internal organs of the body, increasing circulation
• Releases healthy endorphins which, in turn, can help balance hormones. This is particularly beneficial for women trying to conceive and pre and post menopausal women
• Decreases vata
• Pacifies pitta

Here are the Directions for an Abhyanga:

• An Abhyanga is best performed in your bathroom, due to the spilling of oil.
• A MUST: Cover the floor with a towel while doing the massage.
• Begin with a small quantity of oil (about ¼ - ½ cup) in a squeeze bottle. This should be gently heated by warmed under hot tap water.
• Hint: While massaging the body, remember to maintain an attitude of calm, love, and respect. Your technique is much less important that your energy and your state of mind while providing a loving touch.
• Overall use long strokes on the limbs and circular strokes on the joints. 
• Begin by pouring a tablespoon of warm oil into your scalp and massaging the oil in vigorously.
• Cover your entire scalp with small circular strokes, as if you are shampooing. Move to your face and ears, massing more gently. Apply a little more oil to your hands and massage your neck, front and back, then move to your shoulders, use the flat of your palm and your fingers.
• Vigorously massage your arms using circular motion at the shoulder and elbows, and back-and-forth long stroke motions on the upper arms and forearms. Avoid being too vigorous over the trunk.
• Using large, gentle circular, clockwise motions, massage your chest. Use a straight up-and-down motion over the breastbone.
• Over the stomach, and lower abdomen, follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side.
• After applying a bit of oil to both hands, gently reach around to massage the back and spine as best you can.
• Vigorously massage the back of your legs as you did your arms, using circular motions at the ankles, knees, back-and-forth motions on the long parts. With the remaining bit of oil, vigorously massage your feet. Pay special attention to your toes. Be sure to wash them first when you shower so you don’t slip. (I like to wipe the oil off a bit before I move off the towel).
• Keeping a thin almost imperceptible film of oil on the body is considered very beneficial for toning the skin and warming the muscles throughout the day. To conclude the massage, therefore rinse your body with warm water and mild soap.
• Then, go and enjoy your day

Note: In our next blog, I will review the oil that go with each Dosha. Until then here is my regular reminder. Like increase like. Look at the quality of oils before applying them.

Until then here are a few situations when not to do an Abhyanga:

1. If you have any kind of an acute illness accompanied by fever, chills, an additional release of toxins is not always recommended without the consent of a health-care practitioner.
2. Be aware if you have swollen or painful areas or masses on the body. Also, if there are infected areas or broken skin. If you have a medical condition that would prohibit an Abhyanga. Be sure to get the consent of your health-care practitioner before starting a daily “aby” plan.
3. During the menstrual cycle, deep pressure can initiate a release of ama (toxins). At a time when the body is usually fatigue or strained, a light gentle pressure rather than deep or firm is recommended as well as a shorter time frame.
4. If you are pregnant it is not always a good idea to be detoxing the body. Avoid any unnecessary exposure to ama. Some women like to use soothing oil for their Dosha and use a light loving minimal touch to feel more relaxed and reduce vata. Be extra vigilant and use a non-grip mat under your feet.

 

After several subsequent accidents, my body was struggling to heal. My normal “vim and vigor”was seriously decreased. As I was going through Dr. Deepak Chopra’s certification course for Perfect Health, I learned how important the daily Abhyanga was. Today, I still do this daily. It helps me feel calm, rested, and yet I feel alert and ready for the day. On the weekends if I am doing some gardening work, I will leave the oil on (I don’t use much, just enough to get a good massage) and then when I am done, I will shower it all off. My skin feels soft and supple. I change up the oils I use for the effects of the season or my day. Join me next week for more on the types of oils and their benefits.