Ayurveda {pronounced ah-yer-vey-duh} is sometimes referred to as the “sister science” or “other half” to the practice of yoga. (Truly, you cannot have one without the other.)
Ayurveda and Ayurvedic Medicine {Ayur = life, Veda = science or knowledge} have been around for over 5,000 years.
“Ayurveda continues to be one of the world’s most sophisticated and powerful mind-body health systems… It offers a body of wisdom designed to help people stay vibrant and healthy while realizing their full human potential.”
- Dr. Deepak Chopra
Below are 10 helpful tips to begin this ancient self-care method. Everyone of all ages and gender can benefit.
1. Ayurvedic oil massage refers to the daily routin of abhyanga oil massage
Abhyanga {pronounced ah-beh-YAWN-gah} is the practice of massaging [usually] warm oil onto the body (from head to toe) prior to bathing. This is typically done first thing in the morning, prior to breakfast.
If you're pregnant with itchy, dry skin - this may help tremendously!
"By using oil massage daily, a person is endowed with pleasant touch, trimmed body parts and becomes strong, charming and least affected by old age."
- Charaka Samhita vol 1, V: 88-89 (ancient Sanskrit text)
2. During pregnancy abhyanga oil massage is not recommended.
Typically speaking, the practice of abhyanga is a strong, firm, and flowing massage technique. Its repetitive action allows the oil to soak through the seven layers of tissues in the body, called dhatus.
However, a daily (or whenever you shower) gentle and soothing application of oil massage is often beneficial during pregnancy. Think of lightly spreading the oil over your skin, allowing a minimum of 5-10 minutes for the oils to soak in. Then enjoy a warm bath or shower to rinse excess oil off.
3. Benefits of oil massage shared from vpk by Maharishi Ayurveda1:
- Increased circulation, especially to nerve endings
- Toning of the muscles and the whole physiology
- Calming for the nerves
- lubrication for the joints
- Increased mental alertness
- Improved elimination of impurities from the body
- Softer, smoother skin
- Increased levels of stamina through the day
- Better, deeper sleep at night
4. Scientific studies prove this ancient practice to be true!
Abhyanga massage has also been shown to reduce stress, and may help lower heart rates and blood pressure in those with pre-hypertension2.
5. Abhyanga oil massage is not recommended:
- During the first trimester of pregnancy, see Pregnancy Ayurvedic oil massage for inspiration
- If your health care provider has instructed you otherwise
- After a meal and/or if there’s trouble with digesting foods (i.e. constipation, diarrhea, etc.)
- If you are not feeling well or are ill
- On any open wound
6. What you will need:
- Warm, cozy room (avoid fans and drafts)
- A small bowl or vessel (glass, ceramic, or stainless steel)
- A gentle heat source (e.g. mug warmer or warm water bath)
- Your chosen oil (see below for recommendations)
- A soft towel or cloth (for under your body and to catch drips)
- Optionally, music, candles, soft lighting - whatever helps you relax
7. How to apply self-oil massage
Begin with thinking of love. This routine is a time to offer yourself self-love. The Sanskrit word for “oil,” sneha can also be interpreted as love.
- Pour about ½ cup (4 oz) of oil into bowl
- Turn on mug warmer, placing oil bowl on top
- Undress fully (as long as you're warm enough) – keep garments away from oil; as oil will stain
- Once oil is warmed (not hot, just warm) begin to massage/spread oil from the crown of the head, to face, to extremities working your way to the abdomen and heart.
- Use long (up and down strokes) on the long bones of the arms and legs; circular patterns around your joints (ankles, knees, elbows, shoulders) and belly.
- If you massage the bottoms of your feet be sure to rinse or wipe them off first to prevent slipping in shower.
- Allow a minimum of 5-15 minutes to soak the oils in, as you are not vigorously massaging the skin/muscles during pregnancy.
- Then enjoy a warm bath or shower. Allow the water to rinse off excess oil; only using soap in deliberate areas.
- Towel pat dry. Refrain from using lotions, creams, or butters when possible. Abhyanga is helping your body adjust the moisture level so that you won’t need anything extra..
8. Choosing oils
Not all oils are created equal, especially during pregnancy. A few guiding principles:
- Use single, gentle, organic oils (versus strong essential oil blends) unless approved by a qualified aromatherapist or Ayurvedic practitioner.
- Sesame oil is a traditional base - well known and often well tolerated.
- Other options: sweet almond oil, apricot kernel oil, coconut oil (in warmer climates), or fractionated coconut oil.
- Avoid essential oil drops or blends unless you have guidance.
- Always test a small patch of skin before applying broadly.
9. Resources for further detailed information:
Banyan Botanicals4
vpk by Maharishi Ayurveda / Maharishi Ayurveda Products International (MAPI)1,3
Yoga Healer5
There are also excellent Ayurvedic Practitioners in the Metro-Detroit Area6, too!
10. Caution: oils will stain, can be flammable, and may clog drains
The oils on the towels will be challenging to remove. Personally, I throw away the towels once they get heavy and rancid. If they are oily after washing, then it is best to hang dry or throw away. (The one you stand on to apply the oil will be the first to go.)
When you wash oiled towels, sheets, or clothing be sure to dry on the low setting. They potentially can ignite when heated. Keep away from any heat.
To keep your shower floor from being slippery, and to avoid the oils from plugging up the drain follow these steps by Dr. Claudia Welch2:
- When you're done washing, squirt a little dish detergent on the floor. Spread it around your with your feet (if your balance is unstable - hold on to a handle, or bar, or do this technique using your hands after you dry off.) Let the shower water flow over it until everything is down the drain.
- Once a month pour a small amount of eco-friendly drain cleaner down the drain.
Sources:
2 https://www.ncbi.nlm.nih.gov/pubmed/21568717
4 https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/lifestyle/self-oil-massage/
5 http://yogahealer.com/the-benefits-of-self-massage-ayurvedic-abhyanga/