Nourish Your Nervous System: Abhyanga/Self-massage
What is Abhyangha?
Application of herbal oil to the body is one of the best treatments for calming the doshas, especially vata. Abhyanga is a soothing and healing practice that brings grounding and balance. The oil and herbs absorb into the dhatus, calming the nerves. It nourishes the mucus membranes and joint tissues and provides lubrication to the skin, resulting inbetter protection of the dhatus. Anytime you take care of the skin you take care of the internal rhythms, because the skin is a direct gateway to them. The lubrication also helpsbreak up ama in the tissues.
The slow, consistent touch during application is just as important as the absorption of the oil. Regular practice will enhance circulation; calm the nervous system; reduce anxiety, spaciness and feelings of being overwhelmed; add resilience to the muscles and slows the aging process. In other words, it calms vata dosha.
Sesame oil has the best qualities for nourishing and nurturing the mucus membranes. It is useful in most orifices and is a common base in many medicated herbal oils.
Abhyanga is recommended daily, for all doshas, and will lessen jet lag if done right before and after flights, trains or auto travel. It can be as short as five minutes, but 20 to 30 minutes is ideal. The treatment is best done in the morning and will support an even energy level throughout the day. It may also be done in the evening or anytime exceptright after eating. The practice is most effective with slow, consistent application of the oil.
Make sure to allow adequate time for the practice and not to rush. In general, use a slow circular motion on the joints with the palms of your hands then a long stroke with the palms of the hands on the rest of the body.
Abhyanga follows a specific pattern to calm the five vayus.
Abhyanga instructions
1. Lay a towel on the floor beneath you that you have designated to be your “oil towel.” It will get oily!
2. Warm oil in a stainless steel, copper, cast iron, or glass pan. Butter or tea warmers can work well.
3. Using the palms of your hands, apply the oil first to the front side of your pelvic area including the low belly and pubic bone, using very slow up and down movements. Move around to the sides of the hips, then the sacrum and buttocks in the back. Use a circular motion on all joints, the hip joints in this case, starting with the left hip first.
4. Next, work down your left leg and foot with long strokes on the muscles and circular movements on the joints. Repeat on your right leg and foot.
5. Moving up to the navel, apply oil in a circular motion starting from the naval spiraling out, moving the hand up the right side and down the left side of the torso. Finish down the left side of the belly. Then work in vertical movements around the left side of your chest, including the breast area, and along the side of the torso. Do the same for the right side.
6. As much as your flexibility will allow, apply oil to your back, using up and down movements from the waist to the upper back, working on the spine as much as possible. You might like to get assistance with your upper back. Do your best to cover the entire body.
7. Move up to your left shoulder and work down your left arm and hand. Work long movements on the muscles and circular on the joints. Do the same for the right side.
8. Finally, apply oil to your neck, face and head using smooth, even strokes. Be sure to give your scalp a good amount of oil, as it will revive its strength and vitality as well as increase the quality of your hair. If you opt out of oiling your scalp and hair, do everything else anyway as you will still get good benefit. Aim to include your scalp at least once per week.
9. When you are finished, you can cover with an “oil towel” or clothes you have designated for this purpose and relax for 15-20 minutes before taking a warm bath or shower without soap. Being without clothes is okay as long as the room is warm. When it comes time to shower, do not use soap. The thin layer of oil that remains on the skin after bathing keeps the skin moisturized and protected.
For vata types, have a warm to hot shower or bath to assist the absorption of the oil and herbs. For pitta, have a warm to cool shower or bath. For kapha, a warm to hot bath or shower is appropriate. All doshas are well served with warm water in the bath or shower.
The amount and type of oil used will depend on the individual’s prakruti. In dry climates one can shower first, apply oil, then leave the oil on throughout the day (this is a good practice as long as the oil has an appropriate amount of time to absorb before dressing, as clothing will soak it up). Some people may apply the oil without bathing before or after.
The most important point about these variations is that the room and the person must be able to stay warm during the application and immediately afterward. If the person becomes cold, their pores close up and the oil is not absorbed. It remains on the skin and becomes ama.
Oiling the feet is typically done as part of abhyanga. It may also be performed in the evening to overcome sleep disturbance and insomnia. Wear socks to avoid staining the sheets.
Reminders about abhyanga:
● Apply the oil to the skin following the specific pattern of the vayus as described above. This is not a massage, but an anointment.
● The room and oil must be kept warm for the process to work properly.
● Have a special oil towel or oil clothes readily available. Oil may get on the floor so
cover it as needed.
● Some oil will end up in the tub or shower so it’s a good idea to wipe it out after each
use.
● Pour boiling water down the drain weekly to prevent the accumulation of oil in the plumbing.
● Use a butter warmer or a simple warming device in the bathroom to keep oil warm throughout the application.
● Have all of your tools ready so that the process is easy.
● Be kind and loving during the process.
● Let it be a practice of self-love.
Use only organic, raw or unrefined oil. The best choice of oil will depend on the vikruti and prakruti. Herbal oils are most effective, however plain oils also work. Vata does well with sesame oil, pitta with sunflower or coconut oil and kapha with sesame, sunflower or mustard oil. Abhyanga is contraindicated for acute illness, such as cold or flu, and any inflamed skin condition.
Here’s a link to a sesame oil that I appreciate using for Abhyanga and cooking that is a fairly good price! Unfortunately, it is from Amazon…but what can you do!
