Beginner’s Guide to Abhyanga & Its Benefits

More than ever, people seem to be feeling the pressures of everyday life: Heavy workloads, rising cost of living, and what feels like never enough free time. However, it’s important to carve out time for stress relief and self-care. Making space for yourself to relax, express gratitude, and maintain holistic health is imperative to creating a lifestyle that is balanced and sustainable.

What is abhyanga?

Abhyanga, translated to “massaging the body’s limbs” or “glowing body,” is a practice of Ayurvedic medicine. This custom has been practiced for thousands of years and is a full-body massage using warm oils. The doshas, or health types, determine what type of oil to be used.

Ayurvedic history

Ayurvedic medicine dates back thousands of years throughout the history of India, where it originated and is still widely practiced today. The principal texts of Ayurveda, Brhat Trayi and Laghutrayi, dictate the Dinacharya, or daily routines, that one must exercise in order to maintain a sound body and mind. Ayurvedic medicine is holistic, meaning that it addresses the entire person rather than just the present symptoms; holistic medicine considers not just physical health, but also mental, emotional, and spiritual needs. Ayurveda ascribes one’s needs to their particular combination of doshas and provides customized practices based on those types. Abhyanga is one such practice, meant to be observed daily as a method of grounding, gratitude, and stress relief.

Benefits of abhyanga

Abhyanga has been used for so many thousands of years because of the undeniable benefits. The practice of daily whole-body massage greatly improves and maintains one’s well-being in many ways.

Increases circulation

Massage increases circulation as the skin and muscles are stimulated. A big benefit of increased circulation is increased oxygen in the blood flow, which in turn promotes healthy organ and heart function.

Reduces stress

Massages also reduce stress by releasing tension in the muscles. Our hips, jaw, neck, and lower back all store tension, whether it’s coming from physical stress like exercise or the internal stress that makes us clench our jaws and stiffen our bodies. When this physical manifestation of stress is released, our body relaxes, as does our mind.

Promotes skin health

Abhyanga promotes skin health due to the aforementioned circulation, along with the benefits of the oils used. Healthy skin is hydrated, balanced, and soft, and oil massage addresses all three of these areas.

Tones muscles

Self-massage can help tone muscles, in part thanks to the increased circulation, but also because it focuses on the ligaments and muscles. By working along the grain of the muscle, one can see the body respond by stimulating the muscles. 

Nourishes dhatus (tissues)

Abhyanga nourishes the tissues – known in ayurvedic medicine as dhatus – by invigorating the lymph nodes and working the beneficial oils deep into the skin, penetrating through the layers. When the tissues are stimulated, this encourages overall balance in the body. 

Lubricates joints

Because abhyanga encourages specific attention to the joints, it helps our bodies move more comfortably. The joints are lubricated thanks to the circular motion of the massages, especially when using oils that are high in fatty acids.

Improves sleep

Abhyanga improves sleep thanks to many of the above benefits: increased circulation and lower stress, along with the meditative nature of the massage, help calm our thoughts and relax our bodies, leading to easy, restful sleep.

Pacifies vata & pitta doshas, while stimulating kapha doshas

Abhyanga addresses all three doshas, especially when using the specific oil recommended for each. Each of the doshas have weaknesses, and the oil massage helps one regain balance. Abhyanga calms the vata’s racing thoughts, anxiety, and dehydration, and relaxes pitta’s impatience and skin conditions. Kapha, on the other hand, is stirred from its fatigue and depression. The benefits for each dosha are amplified when abhyanga is practiced daily. 

Best oils for abhyanga

Abhyanga can be practiced with many different oils. You can experiment with them based on your goals, or you can follow the Ayurvedic guidance and use the combinations recommended for your dosha.

Coconut Oil

Coconut is one of the oils recommended for pitta-dominant people, or anyone experiencing uncomfortable skin conditions. It protects the skin and helps it retain hydration. Because it’s quick to absorb, Coconut Oil is also a great choice for those wishing to do their self-massage in the morning.

Almond Oil

Those with high kapha are encouraged to use Almond Oil, which is energizing and packed with vitamins to nourish and heal the skin. Note that people with nut allergies should be wary of this one! For everyone else, though, Almond Oil is a great option for abhyanga, whether on the face or the full body.

Neem Oil

Neem Oil cools the pitta’s tendency to experience physical discomfort, like heartburn, as well as the irritable temperament. By incorporating this soothing oil into their routine, individuals with high pitta will notice their blemishes clearing, early signs of aging reversing, and an overall cooling sensation.

Sesame Oil

A designated oil for vata-dominant people, Sesame Oil is also recommended as an entry oil for those beginning an abhyanga practice. This oil is very beneficial for those with skin conditions, as it is anti-inflammatory, high in Vitamin E, and unlikely to clog pores.

Sunflower Oil

Pitta-dominant individuals should also incorporate Sunflower Oil into their self-massage routine. Sunflower Oil soothes sun damage and contains antioxidants that neutralize free radicals. If you spend a lot of time outside, this oil is ideal for helping protect your body from the elements.

Abhyanga self-massage technique

Abhyanga is meant to be practiced on a daily basis. While there are practitioners who can provide the treatment, self-massage is a way to stay in tune with your body and pay it gratitude. By using the prescribed techniques, you can indulge in self-care and reconnect with your body. 

Facial massage

If you’re curious about the benefits of self-massage but aren’t ready to try a full-body abhyanga, you can start with a facial massage, which is a great way to experiment with this ancient ritual. You can dip your toe in by using a tool, such as a facial roller, to help you.

Rather than randomly rubbing your face, there is a specific technique: use circular, clockwise strokes with the flat part of your fingertips and thumbs, focusing on the “marma points”: Begin with your brows, beginning with the center and working your way out toward the temples. Next, massage upward from the collarbones up to the chin and jawline. From there, massage the jawline, working your way toward the ears; note that stress and pressure settle into the jaw, so pay special attention to relaxing your jaw muscle. As you move across the face to each of these points, make sure you are using that same circular motion, and using more gentle and small circles when near the delicate skin around the eyes. The goal is to relieve stress, so this should be done slowly and with intention; avid Ayurveda followers will spend up to 10 minutes on a face and head massage. Using a roller instead of your fingertips ensures circular strokes, an even distribution of oil, and steady pressure.

Full-body massage

If you’re ready to try a traditional, full-body self-massage, this should also be done with the proper technique. Your oil of choice should first be warmed; this can be done by pouring the oils into a vessel, then setting that in a hot water bath for a few minutes. The oil should not be too cool or too hot, but a comfortable temperature. While it is warming, you can use a bristle brush to dry exfoliate your skin to begin stimulating circulation and prep the skin to better absorb the oil. It is recommended to sit or stand on an old towel to avoid slipping!

Start with the aforementioned head and neck massage, then pay attention to the neck muscles and work your way down to the arms, chest, and hands. Use your heart as the central point, making long, slow, circular strokes outward to the hands and fingertips. These should be massaged as well, using your thumb and middle finger to apply firm but gentle pressure to the joints. The same technique should be used once you get past the hips and down to the legs and feet. Between the arms and legs, ensure your strokes across the abdomen are going clockwise, in the direction of the large intestine. The massage as a whole can take up to 30 minutes and should be followed by a shower or bath to rinse away excess oil and continue the stress relief. Throughout the entire massage, express gratitude to your body.

Feel your best today

Carving out time in your life for a little indulgence is important for both physical and mental health. If you’re looking to feel your best inside and out, add a daily practice of abhyanga into your routine. The Rollmate is a perfect tool to aid you in your facial massage, and by using it to massage our Firming Vitamin C Treatment into your skin, your face will, as abhyanga literally says, be glowing.