This ancient Ayurvedic self-massage technique is called Abhyanga, oiling. A very pleasant and meditative procedure gives the skin protection, especially in cold weather, tones the muscles, calms the mind. It is important that you can do it yourself, and therefore this gentle massage has a very gentle effect.
Those who have tried Ayurvedic oil massage first of all talk about its surprisingly relaxing effect and therefore recommend doing it not in the morning, but in the evenings (otherwise you will be in a blissful state all day long). Over time, in addition to peace, you will feel the balance of emotions and calmness. With the help of Abhyanga massage, we saturate the skin with vegetable and essential oils, which restore and maintain its protective function. There are also many superficial nerves under the skin that communicate with all organs of the body, and a gentle massage normalizes the general condition of the nervous system. In addition, abhyanga gives an excellent cosmetic effect on the hair and skin of the whole body. The aromas of oils and herbs, combined with light meditative music, will help relieve all the stress and muscle clamps that have accumulated during the day.
To prepare massage oil, take 1 cup of vegetable oil, in which 100-150 drops of essential oils are then dissolved. You can start with a quarter of the indicated amount – this will be enough for one procedure. Below are several compositions of essential oils – “Awakening”, “Calm”, “Cheerful spirit” and “Free breathing”, which are suitable for people of any constitution. If you follow the canons of Ayurveda more strictly, warming sesame oil is suitable for vata-type people, cooling sunflower oil for pitta, and calamus root or corn oil for kapha. To heat the oil, put a cup with it in a container of hot water for several minutes.
Pass the tests
- Self-Care: Which Style Is Right For You?
- Do you like your body?
- What life principle prevails in you?
Oil application
If you do an oil massage in conditions that are as close to reality as possible, it is better to warm up the air in the bathroom well and prepare several small towels in order to firmly stand on them with already oiled feet. Start the procedure from the head: take a tablespoon of warm oil and apply to the skin and hair. Then use your palms (not your fingertips) to rub in the oil vigorously. Ayurveda prescribes to massage the head and feet for the longest time. Massage the whole head in small circular motions, as if you were lathering it. All movements are slow and measured. Approaching the forehead and ears, massage gently. A gentle massage of the temples and behind the ears is especially soothing. Facial massage should be done more gently. Lightly moisten your hands with oil and massage the front and back of the neck, then the shoulders. Here, massage with both palms and fingers.
Oil should be taken in a small amount so that only a thin layer remains on the body. Vigorously massage your hands: in circular motions – shoulder and elbow joints, movements back and forth – along the line of the arm. It is very important to act not too vigorously, reaching the torso. With wide and light circular motions, massage the chest, abdomen and lower abdomen. (In Ayurveda, it is traditionally advised to move clockwise.) With sharp up and down movements, massage along the breastbone.
Massage techniques have their own name: “sea wave” – a smooth movement with a relaxed palm, good for the back and sides, “lily pad” – light chaotic movements with which we apply a new portion of oil and distribute it over the skin, “silver crescent” – hands follow one after another the other, drawing semicircles on the surface of the abdomen or buttocks.
Just as vigorously as your hands, massage your legs: in circular motions – ankles and knees, with straight movements up and down – along the legs. Massage your feet vigorously with the rest of the oil. Do this massage with your palms, and near the fingers and between the fingers. The total duration of the procedure is 5-10 minutes.
Read more:
- Facial massage that prolongs youth
Oil flushing: A thin, almost imperceptible layer of sesame oil has a beneficial effect on the skin, balancing energy and warming up the muscles for the whole day. Therefore, you should wash with warm water, not hot, with a small amount of natural soap, and best of all – oatmeal paste (from oatmeal ground into a powder and water). Oil from the head is easier to wash off with regular shampoo. Rub the paste into the oiled body and then rinse with plenty of warm water.
To this simple version of the cleansing paste, you can also add white clay in 1: 1 proportions, a little powdered medicinal herbs (calamus, linden flowers, flax seeds, calendula – they will provide a soft soapy glide), as well as fine sea salt or soda. Here everyone can show their imagination and choose what is more pleasant for them.
It is good to do such an Ayurvedic oil massage daily for two weeks. I suggest you start today!
“Free Breath”
Myrtle – 10 drops, rosemary – 10 drops, eucalyptus – 10 drops, mint – 5 drops, camphor – 5 drops, 120 g of sesame oil
“Awakening”
Cypress – 5 drops, cedar (wood) – 5 drops, cardamom – 5 drops, bergamot – 10 drops, tangerine – 15 drops, petitgrain – 10 drops, 120 g of olive oil
“Calmness”
Lavender – 15 drops, sandalwood – 10 drops, chamomile – 5 drops, pink geranium – 5 drops, petitgrain – 10 drops, rosewood – 10 drops, 120 g of olive oil
“Cheerful spirit”
Lemon grass – 5 drops, angelica – 5 drops, bergamot – 10 drops, myrtle – 5 drops, lemon – 5 drops, orange – 5 drops, 120 g sesame oil
Read more:
- Ayurveda against PMS
- Ayurveda, the science of healthy living
Benefits of massage:
- stimulates lymph circulation, accelerating the removal of toxins;
- relieves tension, relieves muscle spasms;
- increases the flow of blood and nutrients to the muscles;
- improves muscle tone;
- improves the return of venous blood to the heart (this reduces the load on the heart with a sedentary lifestyle;)
- with the help of massage, you can break the fat capsules in the subcutaneous fatty tissue; thus massage combined with a nutritious but low-calorie diet can help in weight loss;
- massage increases the excretion of fluid by the kidneys, the end products of protein metabolism, salts.
Massage has contraindications: skin diseases, thrombosis; acute inflammatory processes in the massage area; acute diseases of internal organs; tendency to bleeding or danger of such (for example, with peptic ulcer). high blood pressure, malignant tumors.
L. Miller “Ayurveda for the whole family” (Sattva, 2005).