NIRVANA

Since the past few months, I have been doing the Abhyanga Self-massage before going to bed and I have noticed many benefits such as better sleep quality, less overthinking, less muscle pain, improved skin, among others.

Abhyanga is a traditional Ayurveda therapeautic oil massage originating from India that involves massaging the entire body, from scalp to soles, to promote relaxation, improve circulation, and release toxins. Its roots go back to over 5,000 years and is derived from sanskrit Abhi (towards/into) and Anga (body).

The below article focuses on the benefits of Abhyanga self massage and the technique of doing the massage as a simple self-care ritual that you can adopt easily into your daily routine.

Benefits of Abhyanga self massage

• Stress and Anxiety relief

Abhyanga self massage promotes relaxation and self-love. The oil brings warmth and calmness hence, reducing overthinking and anxiety. Abhyanga activates the parasympathetic nervous system and reduces stress.

The practice also lowers our blood pressure which is beneficial for our heart. Our blood vessels expand, increasing blood flow and reduces resistance in the arteries.

• Improves sleep quality

Practicing Abhyanga before going to bed improves sleep quality by making the body feel more relaxed. It alao eases insomnia by promoting deeper restorative sleep.

• Detoxification and lymphatic drainage

The oil penetrates deep tissue layers and helps to eliminate toxins in the body. The purpose of our lymphatic system is to remove our body’s waste. Abhyanga helps to expand our lymphatic systems and helps to expel the body’s toxins.

• Reduce muscle pain and improves joint lubrication

Abhyanga helps to reduce muscle pain and stored tension in the body. The circular massage motions on our joints helps to lubricate them and enhances movement. It provides relief for lower back pain or people suffering from knee pain.

• Improves Metabolism

Moreover, abhyanga boosts digestion, improving metabolism and nutrient absorbtion. Abhyanga is also known to support weight management through detoxification, lymphatic drainage, improving circulation, and reducing stress.

• Enhances Skin Health

The oil and lubrication hydrates the skin making it more resistant to dryness. Abyanga also improves skin texture, and enhances our skin’s natural radiance. Furthermore,it improves skin elasticity by stimulating blood flow and tones the skin.

• Improves hair growth

By massaging your scalp, you are stimulating the hair follicles and strengthening the hair roots, leading to healthier and thicker hair. Hair loss is also decreased by reducing stress hormones like cortisol.

• Anti-aging practice

Doing abhyanga prevents sagging skin and helps to maintain skin elasticity, tone, and reduces wrinkles. In doing so, it promotes a youthful and radiant glow. Joint stiffness is also reduced and muscle tone is enhanced.

Study of a Clinical Trial Evaluating the Effects of Abhyanga Self Massage

Results from a clinical trial study published by Stanford Medicine evaluating the effects of Abhyanga over a period of 2 weeks showed statistically significant decrease in scores for perceived stress by 16% and reduced sleep disturbance by 27.9%.

Based on the results, the pilot study indicates promising potential effects of the abhyanga self massage technique in decreasing perceived stress levels,improving sleep quality, and improving overall quality of life.

How to do Abhyanga Self-Massage

You can use sesame oil, coconut oil, almond, or avocado oil. The oil is normally warmed in a sealed bottle placed in hot water. However, even if the oil is not warmed, you will still have the benefits.

You will start from the head down to your feet. Start massaging your scalp using circular motions, then massage your face, ears, and back of the neck. Next, massage your limbs by using firm strokes. Massage your joints by making circular motions on your elbows, knees, shoulders, and ankles.

Massage your chest and abdomen with light circular movements following the clockwise direction. Finish with massaging your feet, heel, soles of your feet and toes. You can also take a warm shower if you want.

You can do the Abhyanga self massage daily for maximum benefits as a 5-15 minutes ritual in the morning or at night before going to bed.

My Takeaway

Abhyanga self massage is a self care ritual originating from ayurveda, offering many physical and mental benefits. Abhyanga is the art of loving ourselves, embracing our body and being in a safe place. I believe that we have to relearn to touch our body, listen to our body, and be with our body.

Instead of waiting for a person to give us a massage or spending a lot of money on massages, we can do our own daily self massage because we know our own body better than anyone else.

Have you ever tried doing the Abhyanga self massage?

Try doing your Abhyanga self massage, spend some quality time with yourself, and let the oil do its own magic.

Do not forget to love yourself every day.

Yashna Veera

Life Coach and Yoga & Meditation Practitioner