Self body therapeutic massage- Abhayangam

We all like to get massages, whether it’s is  a body massage or a head massage (not talking of erotic massages here J)  Watch  a new born child cry from tummy pain ( colic) or leg cramps and the see the relief offered by  massage. I saw my daughter at the age of 3 months benefiting from this.

Let’s carry the matter a bit further. Why is massage helpful even in adulthood, not only for health persons but also in diseased states?

Abhayangam is basically stimulation. This is how the website of Kerala Ayurveda (http://www.ayurvedancr.com)  describes Abhayangam, the cornerstone of Kerala Massage Therapy: “ This relaxing and refreshing full body massage is a masterpiece of Kerala Ayurveda. It is done with medicated herbal oils by two therapists in a synchronized manner for 45 minutes. The number of strokes and pressure vary with the condition of the individual. This massage is indicated daily to prevent ageing and degeneration. This seven-position therapy will treat the whole body physically, mentally and emotionally while balancing the doshas. Its rhythmic motion helps to relieve joints and muscles from stiffness and helps in freeing body movements. This stimulating treatment increases blood circulation, which in turn encourages quick removal of metabolic wastes, while providing relief to diseases such as anxiety, fatigue, circulatory disorders, arthritic problems, backaches and injuries. The effects of both are compounded since the heat and steam allow the medicated oils to seep into the body and nourish from the inside.”

In medical terms, massage is known to release “ feel good hormones” such as Oxytocin , Endorphin and work on neuromuscular mechanisms, including the neurotransmitter pathway. The circulation of blood and lymph ( and that is covered in the elements called dhatus of Ayurveda too).

The NCBI (US National Library of Medicine National Institutes of Health  ) on its Pubmed database, has the following research study on massage therapy: https://www.ncbi.nlm.nih.gov/pubmed/23251939, which shows that Oxytocin release is enhanced during massage . The Oxford Handbook of Complementary Medicine (written by mainstream physicians) cites massage therapy as  “ beneficial” in anxiety disorders,  “ likely to be beneficial “ in Back Pain, Constipation, Depression, Labour , Musculoskeletal Pain and Shoulder pain, and says it “improves the quality of life” (i.e. palliative ) in HIV/AIDS, and “may be useful ”in  Cardiovascular disease (to improve general well being, i.e. supportive), Fibromyalgia, Headache, Insomnia, Osteoarthritis , Breast cancer (palliative for post-chemo nausea and immune issues), post exercise muscle soreness, Migraine, multiple Sclerosis. These are all based on studies.

What Ayurveda says is that the right kind of massage balances the three dosha- Vata (i.e. movement), Pitta ( the element of fire) and Kapha (the element of coolness) in very broad terms. Thus, whether we have a diseased state or not, massage is helpful and relaxing. I am not saying it’s a cure-all , but it has its benefits if taken from the right therapist, with the right ingredients, in the right environment. I have taken it at three different places ( including Kotakkal Ayurveda) and it works for me.

Theses Ayurveda sessions ( which come with a steam bath- Svedana) are costly in most places- Rs. 1500 to 2000  (plus GST ) per session. And you need to take 7/14/21/28 sessions ( in order of multiples of 7, as per  Ayurvedic principles). Many people, due to logistics or cost reasons, cannot go  to a good centre for Abhayangam ( and it’ s no use trying the crappy ones). Therefore, we can do Self- Abhayangam at home. It is nourishing, relaxing and therapeutic.

A few basic issues need to be kept in mind for Self Abhayangam:

1.       Set aside time for this. Ideally 2-3 sessions per week, for 30-45 min, or more if your schedule allows. Choose a time of the day when you are unrushed (definitely not before heading for work!)

2.       Self Abhayangam should not be done after a heavy meal.

3.       Self Abhayangam is not to be done in the following conditions ( i.e. contraindications)

-          Skin infection, burns, wounds

-          Bone fractures

-          Eczema

-          Advanced osteoporosis

-          Last trimester of pregnancy ( light oil massage on limbs ok, but not abhayangam)

-          Severe Cough or cold

4.       Keep a separate towel & bed sheet and ensure that it is washed regularly.

5.       Choose good massage oil. There are many in the market, I have tried many, and given a few for my patients, and here is the one I advise currently - Jac Olivol by Hahnemanns ( its a good combination of Olive Oil and ayurvedic elements such as Mandra, Manjishtha, Haridra, Daruharidra, Karpoor, Arjuna, Neem Oil, Arachis Oil. There are various others, from companies such as Sri Sri / Dabur/Himalaya/ Baidyanath/ Patanjli – choose one as per your liking and budget. Plain coconut/ mustard/ sesame/ olive oil will also do if the above are unavailable.

Here are the steps of Self Abhayangam:

1.  Wear minimal clothing (i.e. undergarments).You can put on some light music. The environment should ideally be not too bright, since bright light impedes relaxation. Keep the phone off / muted.No distractions.

2.       Warm the oil, keeping the oil bottle in a mug of warm water.

3.       Pour the warm oil into your palm, rub them together and start massaging from the feet.

4.       The toes are to be pulled longitudinally towards the body. Rub both the sides of the feet. Press between the metatarsals (feet bones).

5.       The direction should be towards the centre of the body (remember, you are putting blood and lymph back into circulation!)

6.   Pour oil and massage the lower limbs, all the way upto the groin. The direction is longitudinal on the limbs and circular at the joints ( this follows normal anatomical principles)

7.       Do one limb after the other in succession.

8.       Pour oil on the tummy, clasp both hands, rotate clockwise (you are following the movement of the intestinal contents). Press lightly on the tummy. Reach below the rib cage- that is where the liver and spleen lie on the right and left sides respectively, rub with your fingers gently.

9.       Reach for the back, massage the paravertebral (i.e. both sides of the vertebra)region. Massage the waist.

10.   For the upper limbs, follow the same principles as the lower limbs, i.e. digits-palm-  limbs longitudinal- joints circular- towards centre of body.

11.   Come to the head and neck (in our med school days, this was THE ENIGMA besides a certain obscure male anatomy!). Rub on the cheeks, forehead, face, neck (not if you have acne/ pimples/ infection). Massage the head, starting from the forehead, and go upward and backwards in a circular motion. Massage the ears.

12.   Lie down still for 15 min after the massage. You can listen to music in this duration.

13.   The entire sequence of Self Abhayangam  ( including preparation and aftermath) can take from 30-45 min depending on the intensity and need. If you can arrange a steam bath at home, that is wonderful and ideal, since it helps in the absorption of oil into the body.

14.   Massage is ideally followed by a warm bath (without soap/ shampoo) after 2 hours when the oil has been absorbed by your body.

I am attaching the link to a video which shows the basics of self Abhayangam. So, enjoy your oil massage and enjoy your health!!

Self Abhayangam ( Mudita Institute & Health Clinic): https://www.youtube.com/watch?v=CmuggGjxEf8