I gradually fitted this advice into my day, and it works
AP - Lancashire
I gradually fitted this advice into my day, and it works
AP - Lancashire
Ayurveda, the ancient science of perfect health,
comes from the highly developed Vedic civilization and has been
practised in India for thousands of years. The Ayurvedic texts describe
a wealth of treatments for maintaining and promoting good health by
creating inner balance and re-establishing connection with the body's
inner intelligence. Abhyanga, a whole-body oil massage done before the
morning shower or bath, is regarded as one of the most important one of
these procedures.
Abhyanga is not very complicate to perform and easy to integrate into ones daily routine. It produces so many positive effects that soon you will not want to miss it.
By oil massage the human body becomes strong and smooth-skinned; it gains resistance to exhaustion and exertion.;
One who applies the (sesame) oil on his head regularly does not suffer from headache, baldness, greying of hair, ...
his sense organs work properly; the skin of his face becomes brightened; applying the oil on the head produces sound sleep and happiness;
traditions also maintains that muscles, tissues and joints are lubricated and flexibility increased.
An oil massage has a very soothing effect on the nervous system, which is governed by Vata dosha - one of 3 basic principles in Nature. Therefore, it is especially recommended for people who have a tendency to be nervous or who are always under the influence of stress or who travel a lot.
The abhyanga can be done standing or sitting. The method is as follows:
Begin each morning's massage by heating a quarter-cup of the cured oil to slightly warmer than body temperature (38°C, 100°F, for example). This is typically done by placing the container the oil is kept in - a plastic squeeze bottle works well - in hot water for a short while.
Start by massaging the head. Place a small amount of oil on the scalp
and massage the scalp vigorously. Use the open palms of the hands and
the flat surfaces of the fingers rather than the fingertips for the
whole massage. The stroke should be circular, describing small circles.
Spend more time on the head than on other parts of the body, because it
has marma points which influences all the other parts.
Massage the face and outer part of the ears, using the fingers. Massaging the ears is also said to influence the whole body, so give them some extra time, too, but don't massage them vigorously. At this point, you may want to smear oil over the rest of the body: This will give the maximum time for the oil to penetrate the skin.
Massage the front and back of the neck, and the upper part of the back. Remember to use the open palm and flat surfaces of the fingers, not the fingertips.
Next, massage the arms vigorously. For the joints use a circular motion, and for the long bones a straight motion.
Now do the chest and stomach. Be less vigorous here. Use a circular motion over the pectoral areas, and a very gentle, vertical motion over the breastbone and solar plexus. Use a very gentle circular motion over the abdomen, moving clockwise, the direction the large intestine moves in (top, to the left, bottom, to the right).
Massage the back and spine - or what you can reach of it - vigorously.
Vigorously massage the legs in the same way you did the arms: straight on the bones, circular on the joints.
Last but not least, massage the feet. The soles of the feet are said
to have marma points that connect to the rest of the body, so give extra
time and attention to them. Once again use the palm or the open flat of
the hand, and massage vigorously.
The ideal length of a daily abhyanga is 10 to 20 minutes, but even only 2 or 3 minutes is very beneficial (priorities are head and feet).
Be careful about getting oil over your bathroom floor. If your bathroom is carpeted, we suggest that you protect it with an inexpensive floor mat, or some disposable covering.
If you have a cold or flu or problems with digestion abhyanga is not recommended.
After your massage take a shower or bath. A range of holistic Maharishi Ayurveda body-care products using precious herbal extracts in millennia-old formulae is available to further clean, protect and nourish the skin.
Sesame oil is best for most people, because it settles all three doshas and nourishes the body. However, for those with a Pitta constitution, or if the weather is very hot, coconut oil, which cools down Pitta, might give better results. If sesame does not agree with you (e.g. if it causes acne), you may use olive oil in the cooler months.
Vata, Pitta and Kapha Massage Oils and
Vata and Pitta Hair Oils are special herbalised sesame oils that are
recommended for abhyanga according to your skin and hair types. See our
products and cosmetics catalogues for further information and guidance
in determining your skin and hair type.
Sesame oil has a unique value even from the standpoint of modern science, since its chemical structure gives it a unique ability to penetrate most surfaces. This is an important element of the oil massage.
The ancient Ayurvedic texts make it clear that much of the benefit derives from the oil being absorbed through the skin. (Research in the last 30 years has confirmed that the skin can indeed ingest oily substances.)
Sesame oil also contains unusually large amounts of linoleic acid (compared to coconut, olive, and other vegetable oils, which have fairly small amounts). Linoleic acid is a powerful anti-inflammatory agent and is known to inhibit pathogenic bacteria.
Sesame oil should first be 'cured' to make it more absorbable. This
is accomplished by heating it to 220°F (use a cooking thermometer).
Since any oil is flammable, a few common-sense procedures should be followed to avoid fire:
Do not refrigerate it at any point.
Cure about ½ litre of sesame oil at a time, an amount that will cover about 3 weeks worth of abhyangas.
Do not cure the oil more than once and use it within 6 months of curing.
Coconut and olive oils do not need to be cured.
Babies love receiving abhyangas. It relaxes them, gives deeper sleep, and strengthens the bond between parents and child. Ideally the special baby abhyanga should be learned from a trained technician.
The following books can also be consulted:
Contemporary Ayurveda by Dr Hari Sharma, MD
For a Blissful Baby by Kumuda Reddy, MD
Garshan is a traditional Ayurvedic dry massage with a special silk
glove that can be done as an alternative to an oil massage. It is
especially recommended for those trying to lose weight and those with
Kapha predominance. By stimulating the connective tissues, metabolism
and blood circulation are improved and impurities are removed more
quickly and easily. It also helps in the prevention and reduction of
cellulite.
Perform Garshan massage before bathing for about five minutes. Massage with the whole hand using fairly vigorous strokes with the cupped hand (thumb parallel to the fingers). Use circular strokes on the joints (shoulders, elbows, knees, wrists, hips, and ankles), and back and forth strokes on the arms and legs. Do not massage face, chest and heart.
Start with the neck, next massage the arms and then move slowly from the shoulders downwards moving back and forth above the chest area. Massage stomach and back horizontally and diagonally. Use circular strokes on hips and abdomen and end with the legs and feet. Repeat the cycle several times.
Garshan can be performed daily for up to 5 minutes, or alternate it with abhyanga. Ayurveda recommends that the gloves be made from high quality Bourrette silk. We recommend washing the garshan gloves with a mild washing detergent before first use - also wash regularly when in use. Rinse well after washing.
After your massage take a shower or bath. A range of holistic Maharishi Ayurveda body-care products using precious herbal extracts in millennia-old formulae is available to further clean, protect and nourish the skin.
Sesame oil has a beneficial effect on oral hygiene and the health of the mouth, gums and tongue.
Each morning take about 1 –2 teaspoons of cured sesame oil into the mouth, massage the gums and base of the teeth with it using the forefinger, and then gargle for ½ minute. Spit the oil out and rinse the mouth with warm water.
Important Additional Advice!
Ayurvedic Massage as an Adobe PDF File
