Abhyanga is an Ayurvedic term used to describe the practice of massage. While there are several forms of therapeutic massage described in classical Ayurveda, Abhyanga commonly refers to self-performed oil massage practiced regularly for the maintenance of health. 

In Ayurveda, Abhyanga is not considered a luxury or occasional self-care ritual. It is part of dinacharya, the daily routine designed to protect the body from depletion, imbalance, and premature ageing. 

Classical texts recommend Abhyanga as a daily practice, as it is said to ward off the effects aging, relieve the strain of daily exertion, and pacify aggravation of Vata dosha. It nourishes the body, supports longevity, promotes sound sleep, and maintains strong, healthy tissues. 

While daily practice is ideal, even once or twice a week can be beneficial and worthwhile. As with many Ayurvedic practices, consistency matters far more than perfection. 

In Ayurvedic literature, the analogy of a dry stick is used to illustrate the effects of Abhyanga (oil massage) and Swedana (sudation or gentle heat). This teaching is most clearly articulated by the sage Vagbhata in the Ashtanga Hridaya. 

The teaching describes how a dry, lifeless stick, when repeatedly oiled and gently heated, can regain a degree of flexibility and resilience. The text then poses a simple, profound question: if this is possible for an inanimate piece of wood, what can be said of the living human body? 

The implication is clear - the human body, which is made up of living tissue, responsive, and naturally unctuous, benefits far more profoundly from regular oiling and warmth. Through practices such as Abhyanga followed by bathing or gentle heat, the body becomes more supple, nourished, and resistant to stiffness, premature ageing, and degeneration. 

Why Abhyanga Is So Important Today 

Modern life is inherently drying, stimulating, and depleting. Long periods of sitting, high mental load, irregular routines, stress, and sensory overload all contribute to Vata imbalance. 

Abhyanga counteracts these influences by introducing sneha (oil, lubrication, and nourishment) back into the system. This supports not only the skin and joints, but the nervous system, circulation, and overall sense of groundedness in the body. 

Benefits of Abhyanga 

According to Ayurvedic teachings and lived experience, regular Abhyanga may: 

• assist in stress relief 

• support the release of endorphins (the body’s natural “feel-good” chemicals) 

• enhance circulation throughout the body 

• revitalise a sluggish mind and body 

• promote steady daytime energy and deeper sleep at night 

• support elimination through gentle stimulation of circulation 

• deeply nourish and moisturise the skin 

• lubricate muscles and joints, improving resilience 

• support ease of movement and range of motion 

• calm the nervous system, leaving you relaxed yet alert 

• support healthy ageing 

• encourage the free flow of prana through the nadis, chakras, and marma points 

Rather than acting on one system alone, Abhyanga supports the body as an integrated whole. 

Choosing the Right Oil for Your Dosha (or Season) 

Applying oil to the skin is one of the most effective ways to nourish the body. Wherever possible, choose cold-pressed, organic oils, as heavily processed oils lose much of their nutritive value and oxidise more quickly. 

Store oils in a tightly sealed container, kept in a cool, dark place to preserve their quality. 

General guidelines by dosha: 

• Vata: sesame, almond, olive (Autumn, Winter) 

• Pitta: coconut, sunflower, safflower (Summer) 

• Kapha: mustard, safflower, apricot (sesame in small amounts) (Winter, Spring) 

If you’re unsure, sesame oil is often a safe and grounding option for most people, particularly in cooler or drier seasons. 

How to Perform Abhyanga (Self-Massage) 

The pressure and pace of Abhyanga will vary from person to person, and from day to day. 

On days when you feel sluggish or heavy, a slightly more vigorous massage may feel balancing. On days when you feel stressed, anxious, or tense, slower and gentler strokes are usually more supportive. Over time, this practice helps develop awareness and intuition around what your body needs. 

What You’ll Need 

• an old towel or mat to stand on 

• warm to hot water (to gently heat the oil) 

• oil (ideally in a glass bottle with a pump) 

• paper towel or an extra towel 

• old clothes and socks for after the massage 

Step-by-Step Method 

1. Place the bottle of oil in warm water for a few minutes until it reaches a comfortable temperature.
2. Stand on your towel or mat. Take a small amount of oil into your palms, rub your hands together, and begin applying the oil to your body.
3. Start at the head and work down toward the feet. If you have time to wash your hair, you may include the scalp.
4. Once the body is anointed, begin massaging the oil into the skin:
   1. use circular movements around joints 
   2. use long strokes along the limbs move steadily and with awareness 

Explore the body as you go. You may notice sensitive areas or points of tension. If so, spend a little extra time there, allowing the tissues to soften gradually

Suggested order of massage: 

• head, face, and neck 
• shoulders, chest, arms, and hands 
• legs and feet 
• abdomen

When massaging the abdomen, use gentle circular movements. This area can hold significant tension, both physical and emotional.

In classical descriptions of Abhyanga (particularly as reflected in Ashtanga Hridaya and later commentaries), the practice generally follows these principles:

• Anuloma direction (with the direction of hair growth)

• Peripheral → central progression

• Opening channels before mobilising deeper flow

Hence the logic of the order or massage:

1. Head, face, and neck: These areas are traditionally prioritised for calming the nervous system, sensory organs, and mind. Head oiling (shiro abhyanga) is explicitly emphasised in dinacharya texts.

2. Shoulders, chest, arms, and hands: Limbs are typically worked with long strokes, joints with circular motions. This supports circulation and prepares the pathways (nadis / srotas) for deeper effects.

3. Legs and feet: The feet are considered profoundly grounding and neurologically significant. Many texts even note that foot oiling alone can support sleep and nervous system regulation.

4. Abdomen (last): Traditionally, the abdomen is often approached after the limbs because massage here can mobilise a significant amount of prana and digestive energy (samana vayu). Working the limbs first helps “open the pathways,” so this mobilisation can be integrated rather than overwhelming.

A Few Practical Tips 

• The massage may take anywhere from 10–25 minutes, depending on your time and frequency of practice. 
• After finishing, sit quietly for 5–20 minutes to allow the oil to absorb. This is a lovely time for morning meditation or quiet reflection. 
• Pat off excess oil and shower or bathe using warm water and gentle cleansers. Be mindful of slippery surfaces and wipe oil thoroughly from the feet before entering the shower.  
• Keep a set of designated “Abhyanga clothes.” Clothes and bed sheets can get quite oily! 

• Use old towels to avoid stress around mess.

• Short and regular is better than long and occasional.

• If full-body feels overwhelming, start with oil on the feet at night.

• Tools like a Kansa wand are optional (supportive, but not essential).

Even a few minutes of mindful oiling can change how the body feels and how the nervous system responds to daily life. Over time, this simple practice will become a powerful habit that supports preservation of energy, health, and longevity.