How to Practise Self-Abhyanga: A Simple Guide to Ayurvedic Self-Massage
Updated: Oct 4
In Sanskrit, sneha means both "oil" and "love." Abhyanga, the practice of massaging the body with warm oil, is a way of offering that love to yourself. It's one of the simplest daily rituals in Ayurveda, and one of the most nourishing, especially as the weather turns cold and dry.
The classical texts recommend abhyanga as a daily practice to nourish the body, ease fatigue, calm the nervous system and support restful sleep. You don't need any special equipment, just some good oil, a warm room and a little time.
Choosing Your Oil
Sesame oil is the classic choice for autumn and winter. It's warming and grounding, and especially good if you tend towards dryness, coldness or anxiety. Use plain, cold-pressed, untoasted sesame oil, not the dark toasted kind used in cooking.
Sunflower oil is a lighter, more neutral option suitable for most people.
Coconut oil is cooling, so it's best if you run warm, have sensitive or reactive skin, or during the summer months.
If you'd like an oil chosen specifically for your constitution, including herbal oils, I'm always happy to advise.
When to Practise
Ideally, practise in the morning before your shower. If mornings are busy, an evening practice can be lovely too, as it helps you unwind before sleep. A quick basic oiling is great for when you're busy but it is very nourishing to set aside a longer session at least once a week. Make sure the room is warm and you won't be disturbed.
Step-by-Step Self-Abhyanga
Warm the oil. Place a small bottle of oil in a mug of hot water for a few minutes until it feels comfortably warm on your wrist.
If possible Begin with the head. Massage a little oil into your scalp with your fingertips, using small circles. Then move to your ears, face and neck.
Arms and legs. Use long strokes along the long bones and circular strokes around the joints: shoulders, elbows, wrists, hips, knees and ankles.
Chest and abdomen. Use broad, gentle circles on the chest. On the belly, move clockwise, following the natural direction of digestion.
Back and buttocks. Reach what you comfortably can, without straining.
Finish with the feet. Give them some extra time. The feet hold a great deal of tension, and oiling them is wonderful for grounding and sleep.
Rest. If possible, let the oil soak in for 15 to 20 minutes. Sit quietly, stretch gently or enjoy a warm drink.
Shower. Rinse with warm water, using a little mild soap only where needed, and pat yourself dry.
Approach the practice with kindness rather than perfection. On busy days, even oiling just your feet before bed is a beautiful way to keep the habit alive.
A Few Practical Notes
Mind your step. The shower or bath floor can be slippery after oiling.
Keep an "oil towel." Use an old towel on oiling days. Oily towels and clothes shouldn't go in a tumble dryer, as oil residue can be a fire risk.
Know when to skip it. Avoid abhyanga during fever, a cold or flu, acute illness, or when you feel heavy and sluggish after a large meal. A light oiling during the monthly period is very beneficial but focus on more downward massage strokes so as not to Interfere with the downward moving Apana Vata.
Check first if needed. If you are pregnant or have a medical or skin condition, please speak with me or your GP before starting.
Experience Sarvanga Abhyanga
Self-massage is a wonderful daily practice, but there's nothing quite like letting go completely and being cared for. If you'd like to experience a full-body Sarvanga Abhyanga treatment, I offer sessions in-clinic in Ashford.
Comments