The Benefits of Ayurveda Self-Massage “Abhyanga”

by: Sandhiya Ramaswamy

There is no greater expression of self-love than lovingly anointing ourselves from head to toe with warm oil—this practice is called Abyanga. The Sanskrit word Sneha can be translated as both “oil” and “love.” It is believed that the effects of Abhyanga are similar to those received when one is saturated with love. Like the experience of being loved, Abhyanga can give a deep feeling of stability and warmth.

A daily Abyanga practice restores the balance of the doshas and enhances well-being and longevity. Regular Abyanga is especially grounding and relaxing for Vata dosha imbalances, but everyone can benefit from this practice.

“The body of one who uses oil massage regularly does not become affected much even if subjected to accidental injuries, or strenuous work. 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
(One of the Great ancient texts of Ayurveda)

Benefits of Abhyanga

1.       Nourishes the entire body—decreases the effects of aging

2.       Imparts muscle tone and vigor to the dhatus (tissues) of the body

3.       Imparts a firmness to the limbs

4.       Lubricates the joints

5.       Increases circulation

6.       Stimulates the internal organs of the body

7.       Assists in elimination of impurities from the body

8.       Moves the lymph, aiding in detoxification

9.       Increases stamina

10.   Calms the nerves

11.   Benefits sleep—better, deeper sleep

12.   Enhances vision

13.   Makes hair (scalp) grow luxuriantly, thick, soft and glossy

14.   Softens and smoothens skin; wrinkles are reduced and disappear

15.   Pacifies Vata and Pitta and stimulates Kapha—to learn more about Doshas.

Abhyanga Routine and Oils

Massage your body with love and patience for 15-20 minutes. Here are the recommendations for frequency and oil type, based on the doshas:

·         Vata Dosha: 4-5 times a week using sesame, almond, or a Vata-balancing oil, such as the Relaxing Abhy Oil. 

·         Pitta Dosha: 3-4 times a week using a coconut, sunflower, or a Pitta-balancing oil, such as the Soothing Abhy Oil.

·         Kapha Dosha: 1-2 times a week using safflower or a Kapha-balancing oil, such as the Invigorating Abhy Oil.

·         Good for all Three Doshas: Jojoba oil

Steps to Follow for Self-Massage:

·         Warm the oil (pour approximately ¼ cup into a mug and warm using a coffee-cup warmer.) Test the temperature by putting a drop on your inner wrist, oil should be comfortably warm and not hot

·         Sit or stand comfortably in a warm room

·         Apply oil first to the crown of your head (adhipati marma) and work slowly out from there in circular strokes—spend a couple of minutes massaging your entire scalp (home to many other important marma points—points of concentrated vital energy)

·         Face: Massage in circular motion on your forehead, temples, cheeks, and jaws (always moving in a upward movement). Be sure to massage your ears, especially your ear-lobes—home to essential marma points and nerve endings

·         Use long strokes on the limbs (arms and legs) and circular strokes on the joints (elbows and knees). Always massage toward the direction of your heart

·         Massage the abdomen and chest in broad, clockwise, circular motions. On the abdomen, follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side

·         Finish the massage by spending at least a couple of minutes massaging your feet. Feet are a very important part of the body with the nerve endings of essential organs and vital marma points

·         Sit with the oil for 5-15 minutes if possible so that the oil can absorb and penetrate into the deeper layers of the body

·         Enjoy a warm bath or shower. You can use a mild soap on the “strategic” areas, avoid vigorously soaping and rubbing the body

·         When you get out of the bath, towel dry gently. Blot the towel on your body instead of rubbing vigorously

Enjoy the feeling of having nourished your body, mind, and spirit and carry that with you throughout your day.

Step-by-Step Instruction for Self Massage

Watch this three-minute video for a breakdown of the steps involved with Abhyanga massage.

 https://www.youtube.com/watch?v=YbG2NXjMFyc

- See more at: http://www.chopra.com/ccl/the-benefits-of-ayurveda-self-massage-abhyanga

Ayurvedic and Fibromyalgia

Fibromyalgia is an arthritis-related condition that is characterized by generalized muscular pain and fatigue. Fibromyalgia is a recently recognized disorder that is regarded as a chronic condition associated with the experience of non-inflammatory pain and tenderness in muscles, ligaments, joints and fatigue.

Causes: Sleep disturbances may be responsible, in part, for the low energy levels experienced by people with fibromyalgia. There is also evidence that continued sleep problems can lead to muscle pain. This combination of pain and fatigue often limits physical activity and endurance. Some suggest that fibromyalgia is the result of toxins accumulating in the muscles from lactic acid build-up.

Symptoms
Generalized aches or stiffness at many sites for more than three months.
Chronic headache including migraines Generalized fatigue
Swelling
Neuronal and psychological complaints
Numbness/ tingling sensations
Sleep disorder, particularly timings of cycles
Around the lower vertebra of the neck, middle of knee joint
Fibromyalgia is perceived as a Vata imbalance. Vata is the main imbalance and aggravated Vata destabilizes the nervous system and can create hypersensitivity leading to pain and tenderness. All people with fibromyalgia have two major problems: pain and fatigue. Treatment is focused on managing pain, fatigue, depression, and other symptoms common in fibromyalgia in an attempt to break the cycle of increased sensitivity to pain and decreased physical activity.

Rub the painful area with Arthcare oil. This is very effective for relieving the pain. . Read More on Massage Therapy and Benefits

Herbal Remedies

The use of herbs is a time-honored approach to strengthening the body and treating disease. The following have been used traditionally to treat fibromyalgia:

Arthcare Oil and Capsules: Arthcare is an anti-arthritic herbal formula which not only gives a sure relief in rheumatic arthritis but also strengthens the bone tissues, the skeletal and the neuromuscular systems, giving a comfortable movements of joints and muscles. It is a powerful antioxidant and increases the energy level. Arthcare penetrates the body tissue faster than any other ointment because of its strong anti-inflammatory action. It removes stiffness and improves mobility of limbs. It brings relief from backaches, muscular strains, rheumatic pains, joint pains etc. More..

Shallaki also known as boswellia (Boswellia serrata): In clinical trials, promising results were observed in patients with rheumatoid arthritis, chronic colitis, Crohn's disease. Researchers found that standardized Boswellia extract significantly reduced swelling and pain and usually reduced morning stiffness for people with rheumatoid arthritis. Also known as boswella, this herb is native to India, used for centuries by Ayurvedic physicians in arthritis herbal remedies. It has well proven anti-inflammatory and pain-relieving effects through the inhibition of inflammatory-causing substances, speeding up of cartilage formation, and improved blood supply to the joints. More..

Ashwagandha (Withania somniferum) is an Asian plant of the potato family. Its roots have long been used to treat "rheumatism," high blood pressure, immune dysfunctions, erection problems and also to ease inflammation. Because of all this, it's sometimes called the "Indian ginseng." More..

Ginger (Zingiber officinale) Research suggests ginger root inhibits production of prostaglandins and leukotrienes, which are involved in pain and inflammation. In an uncontrolled 1992 Danish study, 56 patients who had either RA, OA or muscular discomfort took powdered ginger. All of those with musculoskeletal pain and three-fourths of those with OA or RA reported varying degrees of pain relief and no side effects, even among those who took the ginger for more than two years.

Menthol and Camphor: The compounds menthol and camphor are found in many over-the-counter backache medications. They are chemicals that can help ease the muscle tightness that contributes to many bad backs. Menthol is a natural constituent of plants in the mint family, particularly peppermint and spearmint, although the aromatic oils of all the other mints contain it as well. Camphor occurs in spike lavender, hyssop and coriander. More..

Garlic is useful for detoxification and to enhance immune system function.

Diet and Nutrition: Following is the diet suggested for the patients suffering form Fibromyalgia and CFS

Vegetable juices and soups
Coconut water and Coconut milk
Juice of carrot, Cucumber, Beetroot
Spices like cumin, coriander, ginger asafetida, garlic, fennel and turmeric.
Cooked vegetables like squash, zucchini and pumpkin
Green salad with a dressing of lemon juice and a little salt
Drink plenty of liquids to help flush out toxins.
Fresh vegetable juices are very good as they supply necessary vitamins and minerals.
The patient of Fibromyalgia and CFS should avoid the following

Eating hot, spicy and fried foods, sweets, foods like brinjal, cabbage, Cauliflower, spinach, broccoli, okra and potatoes. Too much tea, coffee, alcohol, white sugar, yogurt, chocolate, cocoa. Sleeping during the day and staying up late at night Mental tensions like worry, anxiety, fear, stress and grief

Simple Home Remedies:

Two to four cups of Epsom salts in a warm bath can soothe aching muscles.
Excess stress is known to cause or precipitate attacks of fibromyalgia, so stress reduction techniques should be part of the therapy. There are several physical/external therapies that accomplishes this.
Deep breathing is fundamental to stress-reduction. Deep, relaxed inhalations, expanding the entire chest cavity and using the full diaphragm muscle, is vital to deep breathing.
Lymph drainage can be very beneficial, as it helps to detoxify muscle and body tissue.
Take saunas and warm baths, and apply warm compresses and packs to help alleviate the pain.
Ginger Tea. Ginger is a good alternative to aspirin to relieve minor aches and pains. Steep 1 teaspoon of the grated root in 8 ounces of hot water for 10 minutes. Strain. Add honey for taste, if you like.
Yoga for Stress Management and Improved Mental and Emotional Function

It is well documented that fibromyalgia is often worsened by heightened stress, anxiety and mental fatigue. There are hormonal changes and other biochemical responses to stress that can aggravate the nervous system, and the immune response. The sleep disturbance that is often created by fibromyalgia symptoms increases fatigue which in turn increases one's susceptibility to stress which in turn aggravates the fibromyalgia condition. Meditation,Yoga, Pranayama and studying of spiritual philosophy are all recommended for supporting personal healing and relaxation of the mind. Efforts should be made to increase the Sattvic quality of mind.

From http://www.ayurvediccure.com/fibromyalgia.htm