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Self Massage Technique (Abhyanga)


  • The self-massage only takes about 10-15 minutes.
  • If you feel you don’t have that much time, you can start out just doing your head and your feet, which should only take about 3-4 minutes.
  • Place a bottle of massage oil into a container of hot water to warm it.
  • Lie quietly and breathe deeply for a few minutes before massage, while the massage oil is warming.
  • It is best to place a towel underneath you during the massage to catch any oil that drips.
  • When you are ready to massage, pour some oil into your palm and rub your hands together to spread and warm the oil, and energize your hands.
  • Pour some oil on your scalp and massage in circular motions using the ball of your palms.
  • Apply to your nostrils and ears.
  • Massage your forehead and temples in gentle circular motions, massaging the temples helps relieve stress.
  • Gently rub your face.
  • Gently knead neck up and down.
  • Massage throat in an upward direction only.
  • Massage arms and legs up and down the length of them.
  • Use circular motion at the major joints such as shoulder, elbows, and knees.
  • Massage the chest, breasts and abdomen in a clockwise direction using the palm.
  • Massage hips and buttocks.
  • Knead the soles of the feet, then backs of the feet, massage around your toes with your fingers, spend a little extra time on any areas that have hardened, they will soften over time if you do this regularly.
  • Knead the palms, then backs of hands.
  • After completion, rest quietly for several minutes.
  • Then remove excess oil so that the body does not ingest the remaining oil with body toxins in it.
  • Shower with warm water.


  • Cleanses the body by flushing toxins and impurities.
  • Stimulates the immune system.
  • Promotes free flow of energies.
  • Helps prevent accumulation of physiological imbalances.
  • Rejuvenates both the mind and body.
  • Lubricates and promotes flexibility of joints, muscles and tissues.
  • Rejuvenates the skin, promotes softness and luster.
  • Promotes youthfulness.
  • Invigorates the nervous systems.
  • Strengthens endocrine systems through stimulation of the vital points (marmas).
  • Protects the cutaneous nerves throughout the skin that connect to every part of the body.

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