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All About Hot Oil Self Massage
Introduction
A regular practice of giving yourself a full body oil massage is an essential part of yogic health. Ayurvedic medicine complements and completes yoga and is the traditional healing system of India. As old as yoga (5000 years old!), ayurveda uses the same Sanskrit language as yoga and struggles as well with the translation of certain concepts and attitudes which originated in a very different language, rich and with deep roots. Ayurveda, like yoga, encompasses more than the physical. In Sanskrit, Ayur means "life" and Veda means "science or knowledge." So ayurveda means science or knowledge of life. Therefore, in ayurveda, good health address all of life - not just the physical organs.
Snehana, the Sanskrit term for massaging herbal oils into the skin. The root of this word highlights a vital aspect of this practice. Sneha means love, and the literal translation of snehana is to love your own body. So as you do this, you really need to feel affection for your own skin and what's underneath.
What is Abhyanga or Self Oil Massage?
Abhyanga is any massage treatment that uses oil, and here I will be describing how to administer a self oil massage. Abhyanga is also a Sanskrit word and with ang meaning "movement" and the prefix abhi meaning "into" or "toward", Abhyanga literally translates as moving into the body. Moving what into the body? Energy, love, prana.
Different types of Abhyanga vary according to the speed and pressure of your touch. Your strokes can be light, settled and slow (sattvic) or moderate in pressure and speed (rajasic) or deep and vigorous (tamasic). Or a combination of these such deep and slow. I recommend using your hands in what ever way feels best for you. Note that your inclinations may vary. Just be aware and honor those inclinations.
Why Do Abhyanga?
First, why would one do this? What's the purpose and what are the advantages? Many benefits are claimed for this practice.
- stimulates releast of toxins from the cells
- improves circulation to the subcutaneous tissues
- enhances production of hormones
- reduces stress
- promotes drainage of the lymphatic system, and
- soothes the mind and emotions
I do it because simply because doing feels good. My pain is often reduce and I'm not at war with my body and the limitations of my chronic illness. And my skin feels wonderful after.
The only slightly uncomfortable part is keeping the oil on for awhile mostly because I worry about getting the oil on my couch or pillow. But I've accomodated that and gotten accustomed, and the benefits far outweigh that one aspect.
How Often Do You Do Abhyanga?
Know up front that this practice is not something that can be done quickly. I usually use an hour and do it at least once a week. This time of year I aspire to twice a week as the cold weather can really dry out the skin.
Recommended at either the start of your day or the end of your day, I prefer doing abhyanga in the evening. A night home alone dedicated to some self-nuturing may seem a luxury but I encourage you to make time to try it at least once. You'll be hooked. And I find it's a wonderful transition to sleep.
How Do You Do Abhyanga?
Specific steps make Abhyanga most effective.
Preparation -
- Heat the oil. Yes, you can use room temperature oil but heated oil penetrates deeper and it feels better. There are several ways to do this. I used to heat a cup of oil on the stove in a pot, dripping in dashes of water to see if the water popped (which would indicate a boiling temperature) and then I'd let it cool a bit in the kitchen before taking the pot to my bathroom. You can also put the oil in a glass container (a jar or bottle) and run it under boiling water or place in hot water. The container should be glass because plastic seeps when heated. Now, I have a tiny crockpot I plug in my bathroom in which I heat up the water and place my container of oil. That works very well. The oil should be at or slightly above body temperature.
- The oil you choose can depend. I use almond oil, but sesame oil is also recommended, particularly in the winter. Coconut oil can be used for a cooling effect. These are base oils and are find to be used solo. If you know your Ayurvedic constitution you can mix these base oils with massage oils and herbal oils created for special effect. See resources below.
- Pick a spot. You can administer the oil in your bathtub or in your shower. You just need room to move around. If neither of those options is workable, you can spread a towel on a carpet and massage yourself on the towel.
- Put all that you might need nearby - socks for your feet after, paper towels or wash clothes to wipe your hands, your robe for afterwards
- Play music you enjoy
- Make sure the room is warm!
- Create in your mind an attitude of nurturing and love toward your body and yourself. This really matters.
Execution -
- Always start with small amounts of oil. You can always add later.
- Put oil on fingertips and palms to apply and use circular movements with whatever pressure and speed of touch feels right.
- Start with the scalp and spend proportionally more time here. Include the outer part of your ears .
- Lightly spread a bit of oil over rest of body to allow time for the oil to seep into the skin.
- Next focus on your arms - front and back, upper and lower. Use up and down motions on the bones and circular motions on the joints. Include your hands and fingers.
- Next your chest and abdomen. Be gentle and use a soft circular motion over your heart. On the abdomen, you want your stroke to be in synch with the digestive system. This means that you move from the lower right part of the belly and go clockwise to the lower left.
- Massage your back and spine. Obviously parts of your back will be difficult to reach. That's no reason to ignore the back part of the torso all together. Reach as best you can comfortably.
- Move to the legs, again as with the arms, use longer strokes on the thighs and calves and circular motions on the knee and joints of the hip.
- Conclude with the feet. As with your head, spend more time here. Use the open part of your hands to attend to the soles of your feet.
The two most important parts of the body are the head and the feet. Some recommend doing the head and then the feet and then attending to the rest of the body. I find that order challenging as the slippery feet make me insecure on the surface I'm working on. The order, in other words, isn't written in stone. Just try it and do it in the manner and order feels best. Be sure not to miss a body part, though! And be sure to enjoy.
Restoration -
After I'm done spreading the oil, I carefully put on my socks and then my robe. I also wrap up my oily hair in a bandana a la Lucille Ball style or as one of my clients pointed out - like Prince at the Superbowl! (folded in a triangle, long side along the nape tying to ends at center of forehead, piling hair in and taking third corner - sticking up in back - and tucking that underneath the knot in front). This method seems to hold my hair and the oil in place.
I then spread a towel on whatever surface I am going to sit on or lie on. I watch television (something non-violent and not upsetting) or read. This stage is only uncomfortable because I worry a bit on getting the oil on things about me, but with a towl underneath and my hair tied up, I've not run into any difficulties on that front.
I typically wait at least 30 minutes, sometimes longer. The oil will disappear into your skin. Then I shower to wash the oil out of my hair and conclude by focusing on rest for the remainder of the rest of the evening.
This massage can also be done in the morning - a weekend morning can allow enough time - and its a pretty special way to begin a day too.
Cautions
Here are some things to be careful about --
- If you have a medical condition or are pregnant, consult your doctor first
- Avoid any areas of skin with open wounds or cuts or any infected area
- Do not do massage within an hour of eating (before or after)
- If you have a thick coat of mucus on your tongue (known as ama), scrap it off first with a tongue cleanser.
- Always heat oil on medium heat and never leave unattended
- Test heat with finger tip to ensure that temperature is okay before administering
- Oil, especially sesame oil, is very penetrating to your skin, but also to clothe. So it can be difficult to remove from fabric. Use old towels and an old robe. And when you wash, run through the washer twice to ensure that all the oil is removed before placing them in the dryer. FIRES have started on cruise ships because of oil on sheets being put in the dryer. I wash the fabrics I've set aside for this very infrequently.
- Your feet will be slippery so make sure you have a pair of soaks nearby that you can put them on right away before you step anywhere and fall down!
Resources
Online links for Ayurvedic products
Banyan Botanicals - offers base oils by the gallon in addition to the special oils.
Bindi - another online resource, a bit more sophisicated but slightly more limited product options.
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