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
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