Abhyanga massage, commonly known as Ayurvedic massage is an intentional oil massage practice that is integral to self-care practices. Abhyanga contradicts the idea that oil massages are something solely reserved for vacations, birthdays, or special occasions. Instead, Abhyanga massage is a practice of self-massage recommended in daily self-care practice, especially for those with symptoms of perimenopause and menopause including dry skin, insomnia, anxiety, and stress.
Abhyanga massage, which is great for healing and pain reduction, is typically distinguished by a certain set of strokes, such as lengthy, sweeping motions, and generous amounts of warm, herbal oils that are appropriate for the individual. Once you've mastered the fundamentals, self-massage becomes second nature and so worth the effort.
In this blog, we will cover:
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What is Abhyanga and its origin?
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The benefits of abhyanga
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A step-by-step process of how to start your own abhyanga practice
What is Abhyanga Massage?
Abhyanga is an old Ayurvedic practice that includes applying heated oil to the body and then massaging your body. The term abhyanga is said to be derived from the Sanskrit terms anga (movement) and abhi (different, against, or opposed). Abhyanga massage is also a part of the ‘Snehana’ practice which translates to ‘with love and nature’. This makes sense since it is a practice that focuses on self-care wherein you carefully and gently massage ayurvedic oils into your skin.
The Indian Origin of Abhyanga Oil Massage
Abhyanga practice was originally referenced in the approximately 2,000-year-old Ayurvedic classic Charaka Samhita. According to the scripture, abhyanga has many benefits as a regular practice that can aid enhance circulation, immunity, and general wellness.
Abhyanga became an important aspect of Ayurvedic therapy over time, and it was utilized to address a variety of health problems. According to the previously stated published review, abhyanga is traditionally a part of daily practices, for preserving health or as a component of the pretreatment technique focused on a more rigorous "detox" therapy regimen.
Benefits of Abhyanga Oil Massage
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Improves Circulation: Enhances lymphatic flow and blood circulation, aiding in toxin removal and healing.
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Relieves Stress and Anxiety: Calms the mind, reduces tension, and relaxes the nervous system with warm oil massage.
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Improves Sleep Quality: Encourages deeper sleep by balancing energy and easing insomnia.
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Promotes Joint and Muscle Health: Loosens tight muscles, increases flexibility, reduces inflammation, and supports healing.
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Harmonizes the Doshas: Restores balance in Vata, Pitta, and Kapha by using dosha-specific oils.
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Enhances Emotional Well-Being: Releases endorphins, lifts mood, reduces exhaustion, and fosters inner peace.
Our dedicated blog on the benefits of abhyanga goes into detail about the ways in which abhyanga is incredible for your body, mind, and soul.
How to do Abyangha Massage
Doing Abhyanga is fairly simple once you have figured out the oil to use and techniques.
Step 1: Identify your Dosha
Abyanga is thought to balance the doshas - the three basic energies that regulate the physical and mental activities of the body. The three doshas are - vata, pitta, and kapha.
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Vata (Air & Ether): Governs movement and creativity. Vata types are slim, energetic, and imaginative but prone to anxiety, insomnia, and digestive issues.
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Pitta (Fire & Water): Controls metabolism and transformation. Pitta individuals are driven, passionate, and of medium build but may experience irritability, inflammation, and skin issues.
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Kapha (Earth & Water): Provides structure and stability. Kapha types are sturdy, calm, and compassionate but may struggle with weight gain, fatigue, and congestion.
An easy way to identify your dosha can be to take a free online Dosha quiz.
Step 2: Picking the Best Oils for Abhyanga according to your Dosha
Picking the right massage oil for you based on your dosha is important to bring balance between your mind and soul.
Oils for Vata: Sesame oil, which is warming and nourishing, is one of the greatest oils for balancing Vata dosha. It aids in the lubrication of joints, the improvement of circulation, and the relaxation of the neural system. Another excellent choice is almond oil, because of its high vitamin E concentration that helps to nourish and moisturize the skin. Avocado oil is also a fantastic option since it contains an abundance of healthy fats that nourish and preserve the skin.
Abhyanga massage oil recipe for Vata Dosha:
Ingredients:
1/2 cup of organic sesame oil
10 drops of lavender essential oil
10 drops of sweet orange essential oil
5 drops of frankincense essential oil
Combine oils and bring to a warm yet comfortable temperature before use
Oils for Pitta: Coconut oil is one of the greatest oils for Pitta dosha balance since it is cooling and calming. It nourishes and moisturizes the skin while also having anti-inflammatory effects that assist in decreasing redness and inflammation. Sunflower oil is another excellent choice since it contains linoleic acid, a fatty acid which helps to enhance the skin's barrier function and decrease irritation. Jojoba oil is also a wonderful option because it is non-comedogenic and aids in the regulation of oil .
Abhyanga massage oil recipe for Pitta Dosha:
Ingredients:
1/2 cup of organic coconut oil
10 drops of rose essential oil
5 drops of sandalwood essential oil
5 drops of peppermint essential oil
Combine oils and bring to a warm yet comfortable temperature before use
Oils for Kapha: Mustard oil, which is hot and invigorating, is one of the greatest oils for balancing Kapha dosha. It aids in the improvement of circulation, digestion, and the removal of toxins from the body. Ginger oil is another excellent choice since it is both warming and revitalizing. It aids in the improvement of circulation, reducing inflammation, and detoxification of the body. Eucalyptus oil is also invigorating and energizing. It aids in the removal of congestion, the improvement of respiratory function, and the promotion of mental clarity.
Abhyanga massage oil recipe for Kapha Dosha:
Ingredients:
1/2 cup of organic almond oil
10 drops of eucalyptus essential oil
5 drops of ginger essential oil
5 drops of cinnamon essential oil
Combine oils and bring to a warm yet comfortable temperature before use
Step 3: Abhyanga Massage Technique
Abhyanga does not need to be a daily full-body massage. Instead, you can pick a few parts of your body that you want to focus on your massage technique.
Empress Tip: The most important thing is that abhyanga is performed with presence and doesn't turn into a shallow oil application; instead, you should truly feel that part of your body.
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Belly & Chest Abhyanga Self-Massage: To truly feel the effects of oil, apply it to the belly in a clockwise, motion, beginning at the center of the navel and gradually expanding the circles and pressure depth. Then, using a flat palm on one hand, massage from the lower hip or belly over the chest or heart and over the shoulder.
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Neck Abhyanga Self-Massage: Press your index and middle fingers at the base of your neck and slowly move upward toward your scalp.
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Middle Trapezius Shoulder Self-Massage: Apply pressure where your neck meets your shoulders for 10–30 seconds, repeating as needed.
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Upper Trapezius Shoulder Self-Massage: With your arm bent, massage from your shoulder inward toward your neck, repeating until the tension eases.
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Feet and Leg Abhyanga Self-Massage: begin by crossing one foot over your other, stretched, and massage it, including the soles and ankles. You have the option to alternate or massage the second foot in the same manner, massaging the entire foot and leg. Use lengthy strokes to massage the lower leg and calf, rounder, softer strokes to massage the knee, and long strokes to massage the thighs, including the inner and outer thighs and hips.
Key Tips to Remember
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Massage each area for 30 seconds to 1 minute to prevent soreness.
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Be gentle and listen to your body to avoid injury.
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Warm oil enhances relaxation and absorption, so apply it generously.
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Repeat wherever necessary.
Frequently Asked Questions
1. How do I choose the right oil for my dosha?
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Vata: Sesame, almond, or avocado oil for warmth and nourishment.
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Pitta: Coconut, sunflower, or jojoba oil for cooling and calming.
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Kapha: Mustard, ginger, or eucalyptus oil for stimulation and detoxification.
2. Can I massage only specific areas instead of my whole body?
Yes! Focus on high-tension areas like the head, neck, shoulders, or feet if you don’t have time for a full-body massage.
3. How does Abhyanga help with perimenopause and menopause?
It helps alleviate symptoms like dry skin, insomnia, anxiety, and stress by deeply nourishing the body and calming the nervous system.
4. When Should I Avoid Abhyanga?
You should avoid Abhyanga if you have a fever, cold, flu, or any active infection, as massage can spread toxins and worsen symptoms. It’s also best to skip it during the first few days of menstruation, after eating, or if you have open wounds, severe inflammation, or a serious medical condition.
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