Ayurvedic Self-Care Practice
Self
Abhyanga
The ancient art of self-oiling
Select Your Oil
In Ayurveda, oil is medicine. Choose based on your constitution (prakriti) or current imbalance (vikriti). When in doubt, sesame is the universal choice — deeply warming, grounding, and nourishing.
The Practice, Step by Step
Allow 20–30 minutes. Morning, before bathing, is ideal — though any time of day you'll actually do it is the right time.
Place your oil bottle in a bowl of hot water for 5 minutes, or warm a small amount in your palms. Oil should feel pleasant on skin — never hot.
Warm your bathroom. Lay a towel you don't mind staining. Light a candle if you like. This is ritual — let it feel that way.
Pour a small amount on your scalp. Use your fingertips to massage in slow, circular motions. Move to the face: forehead, temples, jaw — areas that hold tension quietly.
Use long, sweeping strokes along your arms and legs. At every joint — shoulders, elbows, wrists, hips, knees, ankles — switch to circular motions. This is the traditional technique.
Massage the belly in clockwise circles (following the direction of digestion). Spend time here — the gut and nervous system are intimately linked.
Sit quietly for 5–10 minutes, allowing the oil to absorb. Then shower or bathe with warm water — no need to scrub the oil off completely. Pat dry gently.
For Midlife & Menopause
Why Abhyanga Matters Now More Than Ever
Menopause is understood in Ayurveda as a Vata-dominant transition — characterized by dryness, irregularity, and heightened sensitivity in the nervous system. Abhyanga directly addresses all three. Regular practice supports skin integrity as estrogen declines, calms the HPA axis, improves sleep quality, and restores a sense of embodied self — something many women quietly lose in this season of life. Sesame and shatavari-infused oils are particularly indicated. Consider this your prescription.
What the Research Suggests
Traditional wisdom is increasingly supported by science. Regular self-massage has shown measurable effects across multiple systems.
When to Modify or Pause
- During acute illness, fever, or active infection
- Over broken, inflamed, or irritated skin
- During the first few days of menstruation (gentle foot massage is fine)
- In the third trimester of pregnancy — consult your provider first
- If you have a known sesame or nut allergy — patch test all oils before full use
- Ama (significant digestive toxicity) — lighter oils and shorter duration are preferable