Abhyanga is the Ayurvedic practice of massaging warm oil into the whole body, usually in the morning before a bath. It takes ten to fifteen minutes and needs nothing more than a bottle of oil, a towel and a warm room.
As the days shorten and the air turns cold and dry, it is one of the simplest daily habits Ayurveda has to offer. Below, we explain where the practice comes from, how to do it at home, and which of our oils to choose.
Where does Abhyanga come from?
Abhyanga is described in the classical texts of Ayurveda, the traditional medicine of India. The Charaka Samhita and, later, the Ashtanga Hridayam both list it among the daily habits, or dinacharya, recommended for everyone, not only for those who are unwell. The Ashtanga Hridayam asks for particular attention to three places: the head, the ears and the feet.
In Ayurveda, autumn and early winter are the season of vata, the quality of cold, dryness and movement. Warm oil is its classical counterbalance: heavy where vata is light, warm where it is cold, smooth where it is rough. That is why many people who practise abhyanga now and then in summer make it a daily habit from October onwards.
Why sesame oil?
Sesame oil is the traditional base for abhyanga. Ayurveda describes it as warming and deeply nourishing, and for centuries it has been the carrier for classical herbal oils: herbs are slowly cooked into the oil so that their qualities are held within it.
Massaged in properly, sesame oil leaves the skin soft and supple rather than greasy. If you avoid sesame, choose an oil made on a different base; we note the base of each of our oils below.
How to do Abhyanga at home
You will need about two tablespoons of oil (30ml) for the whole body, an old towel and a warm room.
- Warm the oil. Stand the bottle in a bowl of hot water for a few minutes, until it feels pleasantly warm on the inside of your wrist.
- Begin with the head. Work a little oil into the scalp with your fingertips in small, firm circles.
- Face and ears. Use gentle upward strokes on the face, then massage the rims of the ears between finger and thumb.
- Arms and legs. Use long strokes along the arms and legs, and slow circles over the shoulders, elbows, knees and ankles.
- Chest and abdomen. Make broad circles over the chest, then clockwise circles over the abdomen.
- Back. Reach as much of the back as you comfortably can, paying attention to the lower back.
- Feet. Finish with the soles of the feet and between the toes, as the classical texts advise.
- Rest. Leave the oil on for ten to fifteen minutes, wrapped in a towel or dressing gown to stay warm.
- Bathe. Shower or bathe in warm water, using a mild soap only where you need it. The floor will be slippery, so take care stepping in and out.
Choosing an oil
For the body: our Mahanarayan Ayurvedic Oil follows one of Ayurveda's most respected classical recipes. It brings together 51 herbs, including turmeric, boswellia, ashwagandha and shatavari, decocted and infused into sesame oil. It is the oil we make for full-body abhyanga, with a warm, earthy aroma. It contains turmeric and saffron, so use an old towel and darker bedding.
For the scalp: our Herbal Hair Oil combines amla, bhringraj and gotu kola with sesame, black seed, jojoba and castor oils, plus rosemary and peppermint. Use it for step 2, or on its own as a weekly scalp massage before washing your hair.
For the lower back and legs: if you prefer a focused daily massage rather than a full abhyanga, our Nerve Oil blends cayenne, wintergreen, St John's wort and comfrey in sweet almond and olive oils. It is warming, so keep it away from the face and wash your hands after use.
Abhyanga as a winter evening ritual
Mornings are traditional, but in winter many people prefer abhyanga in the evening. Massage the oil in, rest for fifteen minutes, then sink into a warm bath. The heat of the water helps the oil settle into the skin, and the whole routine makes a calm end to the day.
For ideas on turning that bath into a ritual of its own, read our guide to restorative winter baths.
Frequently asked questions
How often should I do abhyanga? The classical texts recommend it daily. Two or three times a week is a good place to start, building up as it becomes part of your routine.
Is it better in the morning or the evening? Traditionally it is done in the morning, before bathing. An evening massage followed by a warm bath suits anyone who finds it helps them unwind before bed.
How much oil do I need? About two tablespoons (30ml) for the whole body. Use a little more on dry areas such as the shins, elbows and feet.
Will the oil stain? Mahanarayan Oil contains turmeric and saffron, which can mark light fabrics. Keep a dark towel for abhyanga and wash it at a warm temperature.
Can I do abhyanga without bathing afterwards? Yes. Use less oil and massage it in for longer, so that the skin absorbs most of it before you dress.
If you are taking medication, pregnant or living with a health condition, speak to one of our herbalists or your doctor before starting a new oil. Our free 15-minute discovery call is a good place to begin.
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