What is Abhyanga?

Abhyanga is an Ayurvedic practice of self-massage with warm oil. When incorporated into daily self-care (dinacharya), abhyanga can have profound effects on physical and mental well-being.

Below, you’ll find step-by-step instructions on how to perform abhyanga, but don’t stress if you go out of order- the most important thing is that you are showing your mind and body that you love them and you are actively caring for them.

The entire practice only takes about 10-15 minutes, but if you’re short on time, you can do just the head and feet and still feel many of the benefits.

Pro Tip: Place a towel down before you start to catch any oil that drips!

First, sit or lie down and take some long, slow, deep breaths. The simple act of taking control of your own breath sends the first subtle signals to your mind and body that you are about to begin something that you want to be fully present for, not just going through the motions.

After 6-10 deep breaths, pour oil into your palms and rub them together to warm the oil and activate your energy.

Begin by massaging into the scalp in circular motions.

Next, ears and nostrils.

Massage the forehead and temples in circular motions, then rub your entire face.

Next, massage up and down the sides and the back of your neck.

Massage the front of the throat in an upward motion.

Massage up and down the arms and legs; spend some extra time massing each major joint in circular motions.

Massage the chest and belly in clockwise circles.

Massage the hips and glutes.

Massage the soles of the feet, tops of the feet, then in between and around the toes.

Finally, massage the palms and then the backs of the hands.

Once you’ve completed your oil massage, rest quite for 15-20 minutes. This is a great time to practice journaling, meditation, or simply reflecting on your day. (no scrolling!)

Why Should You Be Practicing Abhyanga?

This practice is a fairly quick and highly effective way to help bring you into balance. The benefits include:

  • Stimulation of the Lymphatic System, which helps remove toxins from the body.
  • Promotes the free flow of Energy throughout the body.
  • Improves Circulation, which allows for more efficient delivery of oxygen and nutrients to the body.
  • Increases Mobility by releasing fascial adhesions and promoting joint lubrication
  • Reduces Stress and Anxiety by calming the nervous system, lowering stress hormone levels, and releasing mood-enhancing endorphins.
  • Improves Skin Health by hydrating and revitalizing.
  • Encourages Better Sleep
  • Helps Balance the Doshas

What Kind of Oil Should You Use?

Well, that depends on how you’re feeling, the time of year, and your current doshic balance.

If you are feeling overly anxious, scattered, and/or disorganized in your mind and dry or cold in your body (high Vata qualities), use sesame, avocado, or almond oil to warm and ground you.

If you’re feeling hot, inflamed, angry, or irritable (high Pitta qualities), use coconut, jojoba, or olive oil to soothe, cool, and neutralize you.

If you’re feeling sad, stuck, congested, or low on energy (high Kapha qualities), use mustard, safflower, or grapeseed oil to warm and energize you.