Abhyanga is the Ayurvedic practice of massaging the body with oil, and in the daily routine it is the part most people can do alone at home. The classical texts, including the Ashtanga Hridayam and the Charaka Samhita, recommend it daily, with particular attention to the head, the ears and the feet. This page is about the simple self-massage that fits into an ordinary morning. A companion page, abhyanga in the practices section, looks at oil choice, the practitioner-given forms and the wider tradition.
In Ayurveda, tradition holds that regular oiling keeps the skin soft and the body supple and steady. Some small studies suggest that massage can ease muscle tension and help people relax, but there is little high quality research on the specific Ayurvedic form. Treat it as a pleasant routine and not as a treatment.
What the texts say
The Ashtanga Hridayam says that abhyanga should be practised every day. It compares the body to a leather vessel, a pot or an axle that stay in good order when oiled, and says the practice is used for the sake of ease of movement and for the sense of steadiness. It gives special mention to oiling the head, ears and feet. The texts also say it should be avoided in certain situations, such as when the stomach is full or after taking a strong purgative, during fevers or acute illness, and when indigestion is present.
Oil choice is part of the tradition. Sesame oil is the most commonly named, as it is described as warming. In hot weather or for a person with a pitta nature, teachers often suggest coconut oil, which is described as cooling. These are classifications within the tradition, and the dosha-based choices are guidelines used by teachers, not tested rules. The seasons section explains why oil and routine change with the weather.
A simple morning self-massage
There are many versions. This is a gentle, general-purpose approach and not a medical procedure.
- Warm the oil slightly. Place a small bottle of edible-grade oil in a bowl of hot water for a couple of minutes. It should be pleasantly warm and never hot.
- Choose your place. A bathroom or a towel on the floor works. Use old towels, because oil stains cloth.
- Begin at the head and scalp with fingertips, using small circles. Many people skip this on days they will go out, or if they have a scalp condition.
- Move to the face and ears with a light touch, avoiding the eyes.
- Massage the neck, shoulders and arms. Use long strokes on the arms and circles on the joints.
- Massage the chest and abdomen with soft, circular strokes. On the abdomen, many teachers today suggest moving clockwise as you look down, following the direction of the large intestine, though this is a teaching habit and not something we can place in a classical text.
- Massage the back where you can reach, then the legs, again with long strokes on the long bones and circles on the knees and ankles.
- Finish with the feet, which the texts treat as a special area. Use firm but comfortable pressure.
- Rest for a few minutes, then wash with warm water and a mild cleanser.
The time can be short. Five to ten minutes is plenty for a beginner, and the texts do not demand a fixed length. Pressure should always be gentle. Abhyanga is not a deep-tissue massage.
What modern research says
Studies on massage in general suggest short-term benefits for relaxation and muscle tightness. A few small trials have tested Ayurvedic oil massage, typically on specific groups such as infants or people with joint pain, and findings are limited and hard to interpret because the trials are small and differ in method. There is not enough evidence to say that daily abhyanga changes health outcomes, and claims about “removing toxins”, improving the immune system or slowing ageing are not supported.
Safety notes
- Patch test the oil. Try a small amount on the inner forearm and wait a day. Do not use any oil you may be allergic to. Sesame is a common allergen, as is any nut oil.
- Skin conditions. If you have eczema, psoriasis, a rash, infection, open wounds, sunburn or recent surgery, ask a doctor before oiling the affected skin. Do not massage over broken skin, a lump or a swelling.
- Fever or acute illness. The texts themselves say to avoid abhyanga during fever and when unwell. Wait until you recover.
- After meals. Do not massage on a very full stomach.
- Pregnancy. Gentle massage is often fine, but deep pressure on the abdomen and lower back, and some essential oils, are not advised. Ask your doctor or midwife first. Do not use medicated oils in pregnancy unless advised by a qualified professional.
- Blood clots and circulation. If you have a history of deep vein thrombosis, varicose veins, take blood thinners or have a bleeding disorder, ask a doctor before massaging the legs. Do not massage a swollen, red or painful calf.
- Diabetes and reduced feeling in the feet. Check feet for cuts and take care with slippery oil.
- Slips. Oil on tiles and in the bath is very slippery. Dry the soles of the feet and use a mat.
- Fire risk. Towels and clothes soaked in vegetable oil can heat and catch fire after tumble drying. Wash them well, and dry them on a line where you can.
- Babies and children. Massage of infants is traditional in many homes, but the oil must be chosen with a doctor or health visitor. Some oils, such as mustard oil, can irritate a baby’s skin.
- Medicated oils. Do not use herbal or medicated oils from unknown sources. Some imported Ayurvedic products have been found to contain heavy metals. Use ordinary food-grade oil unless a registered practitioner advises otherwise.
Bathing afterwards and the rest of the day
In the classical sequence, exercise and a bath follow the oil. The texts advise warm water for the body, and cooler water for the head. Many people today simply shower with a mild soap after leaving the oil on the skin for ten or fifteen minutes. Follow the day through exercise by dosha and meal timing. In the evening the tradition adds a foot massage, described in evening and sleep. The full sequence is in the dinacharya overview.
This page describes a tradition and is not medical advice. Please read the medical disclaimer and see a doctor if you have any skin or health concern, and a registered Ayurvedic practitioner for Ayurvedic treatment.
Frequently asked questions
↳ What is abhyanga?
It is the Ayurvedic practice of massaging the body with oil, usually warm sesame or coconut oil. The classical texts recommend it as part of the daily routine, and it can be done as a simple self-massage at home.
↳ How often should I do self-massage?
The texts describe it as a daily practice, but many people do it a few times a week. There is no research-based rule, and you can skip days when you are unwell or short of time.
↳ Which oil is best?
Tradition names sesame oil as warming and coconut oil as cooling, and choices vary by season and constitution. Any edible oil that suits your skin and does not cause an allergy is reasonable, so patch test first.
↳ Should I massage before or after a bath?
The classical order is oil first, then exercise, then a bath. Leave the oil on for a short while and then wash with warm water and a mild cleanser.
↳ Who should avoid abhyanga?
Avoid it with fever or acute illness, on broken or infected skin, over swellings or a painful calf, and with an allergy to the oil. Ask a doctor first if you are pregnant, take blood thinners or have a skin or circulation condition.