Abhyanga - Guide To Massage At Home

Abhyanga

Abhyanga is the procedure of applying oil to the body followed by a massage in specific directions.

It is explained under Dincharya as a daily routine. In earlier times, Abhyanga was practiced by everybody as a daily routine as it possesses various health benefits. With time this activity confined to some spas.
Abhyanga has several benefits it works as a daily routine for maintaining health, works as a mainline treatment in various diseases as specific oils along with abhyanga have curative effects.
It is also mentioned as one of the Panchakarma Purvakarma under Snehana Therapy. Before any Panchakarma procedure, Snehana - Abhyanga is mandatory to be followed whether it is Vamana Karma, Virechana Karma, Basti karma, Nasya karma or Raktamokshan first step to any Karma is Abhyanga.
As Abhyanga is mentioned in Dincharya in Ayurveda Classical texts then it should be used in our daily routine but it is not feasible for everyone to go any Panchakarma center daily for Abhyanga or hire any massage therapist to do Abhyanga daily at home. So I as an Ayurveda practitioner guide you to try some massaging tips, techniques to do on your own. As it doesn't give an experience as that of trained therapists but at least you can try this by yourself to achieve some of its benefits.
But before guiding you on how to do massage on your own there are some benefits of Abhyanga which can motivate you to practice the Abhyanga is one of the essential activities in your daily routine.

Benefits of Abyanga -

• It improves blood circulation.
• It Improves body complexion.
• It helps to maintain the luster of skin.
• It helps in rejuvenating the body tissues.
• Promotes health.
• It helps in the relaxation of muscles.
• It helps in eliminating fatigue.
• It improves physical strength.
• It helps in relaxing the mind and helps to overcome anxiety and stress.
• It is good for mental as well as physical health.

Now Let's Start how to do massage on your own.

Early morning before bathing is an ideal time to do massage.

First of all choose the oil you want to use like some cosmetically approved body oil or simple available coconut oil at home.

Then start warming the oil, check the temperature of oil if it is tolerable to your skin or not.

Position - You should sit in an upright position while extending your legs, then smear oil on your body.

If you want to do head massage (Shiro-abhyanga) also then smear oil in head and if not then directly smear oil firstly to the neck region. 

Neck - Firstly massage your back of the neck with both the hands in upward direction apply moderate pressure from the thumb in an upward direction.
Then the lateral sides of the neck should be massaged in a downward direction towards the shoulder with firm pressure.
Over Shoulder joint moves your hands in a circular motion.

Arms -
The shoulder joint should be massaged in a circular motion in both clockwise and anti-clockwise directions.
Arm to elbow you should massage in linear motion that is just move your other hand in a straight direction with firm pressure.
Elbow should massage in a circular motion both clockwise as well as anti-clockwise.
Elbow to wrist massage should be again in linear motion with adequate pressure and wrist should be massaged in a circular motion.
Fingers should be grasped with other hand thumb and index finger and then start giving pressure in a linear direction and on joints massaged in a circular motion, press each joint of a finger with firm pressure by interlocking the other hand fingers.
Palm should be massaged with the pulp of thumb in a circular motion.

Trunk -
Abhyanga performed on the chest and abdomen with the linear maneuver and circular maneuver.
Linear maneuver in the direction from downwards to upwards, by applying firm pressure upwards to the sides of the trunk.
Circular maneuver performed both on the chest as well as abdomen with the flat of the hand.

Back - 
Abyanga of back is not elicited properly by ourselves so in that case move your hands backward while sitting and then start massaging in linear motion from downward to upward direction. Then start feeling your spine, place your thumbs slightly away from the spine, and moved the thumb in half circle direction.
Practice the massage on the back till your hands are comfortable and up to where your hands reached comfortably.

Legs -
The hip should be massaged in a circular motion.
Thigh should be massaged in linear motion while palms are moved in a downward direction by applying firm pressure up to the knee.
Knee massaged in a circular motion, one hand should beneath the knee and then another hand massages in a circular motion by applying adequate pressure.
Legs should be massaged while placing both the hands and starts gliding it downwards till ankle.
The ankle should be massaged in a circular motion.

Duration - Ideally each maneuver should be continued for 2-3 minutes but if you are not able to give this much of time daily then do it according to your convenience.

After the massage one should rest for 15 minutes and then take a bath with warm water. Also avoid using soap or body wash just after the massage, you can use a green gram powder or chickpea flour (besan) for cleaning.

As it is a long procedure but an effective one, when you start practicing it then you remember the steps and then maneuvers on your own and after some time you notice the healthy changes in your body.