How to Do Abhyanga: Your Complete Guide to Ayurvedic Self-Massage

• Why Abhyanga Is the Perfect Diwali Ritual 

• Why Abhyanga is beneficial 

• Which oils to choose 

• Step-by-step instructions 

• Stroke techniques & dosha adjustments 

• Frequency guidelines & contraindications 

• Aftercare & best practices 

• Counteracting winter dryness & Vata aggravation — After Sharad Pournima, the onset of Hemant Ritu (pre-winter) brings dryness, stiffness, and Vata imbalances. Abhyanga helps lubricate tissues, calm the nervous system, and maintain glow. 

• Ritual + mindfulness — Doing this ritual before or on Diwali connects you to tradition, helps slow down, and brings a sense of sanctity during a festival that often becomes hectic. 

• A holistic gift to self & others — In gifting your loved ones something meaningful, you can give not just products but a ritual of care and wellness. That’s where your Diwali hampers/kits come in. 

1. Calms the nervous system, reduces stress, & anxiety 
   Studies suggest that rhythmic massage, combined with aromatic oils, improves heart rate variability (a marker of parasympathetic / relaxation response).  

2. Improves skin health & nourishment 
   The oil deeply nourishes the skin, enhancing elasticity, reducing dryness, and promoting a radiant glow. 

3. Boosts circulation & lymphatic flow 
   The massage strokes help move stagnant fluids, support detoxification, and augment microcirculation. 

4. Relieves stiffness & supports flexibility 
   Especially beneficial for joints, muscles, and aiding mobility over time. 

5. Balances doshas 
   According to Ayurvedic doctrine, Abhyanga helps pacify aggravated doshas, especially Vata, while nourishing all seven dhātus (tissues).  

• Warm the oil gently (e.g. place the bottle in hot water) until it just feels warm to the touch. Avoid overheating.  

• Use high-quality, cold-pressed, preferably organic oil and /or Medicated Oils.

• For added therapeutic effect, use herbal-infused oils (e.g. Brahmi, Ashwagandha, Mahanarayan) suited to your imbalance. 

• Use a dry brush or bath brush to gently brush the skin in long strokes toward the heart. This removes surface debris and readies the channels for oil absorption. 

• Place your oil bottle or container in warm water until it's pleasantly warm (test on wrist). 

• Keep the remaining oil nearby so you can add more as needed.

1. Scalp & head 
   Using finger pads, gently massage the scalp in circular motions, working from the crown outward. You may also pull hair lightly to stimulate circulation. 

2. Face & ears 
   Use light upward and outward strokes on the forehead, cheeks, jaw. Massage ears and lobes (you may dip a fingertip in oil and insert lightly in ear canal if desired).  

3. Neck & shoulders 
   Use outward and downward long strokes. Attend tender spots or stiffness. 

4. Arms & hands 
   Long strokes from shoulders down to fingertips. At joints (elbows, wrists), use circular motions. Massage palms, fingers, knuckles.  

5. Chest & upper torso 
   Use gentle, open strokes across the chest, or circular strokes around sternum area. 

6. Abdomen 
   Always massage abdomen in clockwise direction (matching the movement of the large intestine): start around the navel and expand outward gently. Pay attention to gentle strokes, avoid heavy pressure.  

7. Back & spine 
   If you can reach: long strokes along either side of the spine, outward across the back. Use a long-handled brush or applicator if needed.  

8. Hips & glutes 
   Use circular & sweeping strokes around hips, lower back, glute area. 

9. Legs & feet 
   Long strokes from thighs down to ankles and feet. At knees, ankles, use gentle circles. Then focus on soles of the feet, toes, and marma/pressure points there.  

10. Finish sweep 
    After each limb, do a final sweeping stroke from extremities toward the heart to encourage return flow. 

• Once you're done with oil massage, take ubtan mixed in milk/water and gently massage it in upward directions to exfoliate your skin. 

• This helps to detox your body and enhance your natural glow

  

6. Take a warm shower (not hot). 

• Limbs: Use long, straight up/down strokes (effleurage). 

• Joints: Use small circular strokes (clockwise) at elbows, knees, wrists, etc. 

• Fingers & toes: Use pulling/elongating strokes or gentle wringing. 

• Abdomen: Circular, clockwise strokes to support digestion. 

• Speed & pressure: 
   • For Vata: slower, deeper strokes with more oil 
   • For Pitta: lighter, gentler pressure, cooler oils 
   • For Kapha: brisker strokes, less oil, invigorating movement 

• Daily / short routine (15-20 min): Suitable for maintenance, skin health, stress prevention. Many Ayurveda traditions include Abhyanga in daily dinacharya.

• Therapeutic frequency (1–3 times/week): For deeper nourishment, stress relief, reversing imbalances.

• Minimum duration: Ayurveda recommends at least 45-60 minutes is needed so the oil works through all tissue layers (seven dhātus). 

• Fever, flu, acute infection 

• Open wounds, rashes, skin infections 

• Immediately after heavy meals 

• During menstruation (in many traditions) 

• During pregnancy (get practitioner’s approval) 

• When feeling overly fatigued, or after intense exercise 

• Stay warm after a massage (avoid cold drafts or AC). 

• Light stretching, gentle yoga, or pranayama can complement the calming effect. 

• Use light, sattvic meals post-massage. 

• Hydrate well with warm water or herbal teas. 

• Clean the massage area and towels (oil can stain). 

• Over time, tune into how your body responds — adjust oil, pressure, duration as needed.