Abhyanga – Self Massage Technique

Abhyanga - Self Massage Technique


  1. The self-massage only takes about 10-15 minutes.
  2. 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.
  3. Place a bottle of massage oil into a container of hot water to warm it. 
  4. Lie quietly and breathe deeply for a few minutes before the massage, while the massage oil is warming. 
  5. It is best to place a towel underneath you during the massage to catch any oil that drips. 
  6. 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.
  7. Pour some oil on your scalp and massage in circular motions using the ball of your palms.
  8. Apply to your nostrils and ears.
  9. Massage your forehead and temples in gentle circular motions, massaging the temples helps relieve stress. 
  10. Gently rub your face.
  11. Gently knead neck up and down. 
  12. Massage throat in an upward direction only.
  13. Massage arms and legs up and down the length of them.
  14. Use circular motion at the major joints such as the shoulder, elbows, and knees.
  15. Massage the chest, breasts, and abdomen in a clockwise direction using the palm.
  16. Massage hips and buttocks.
  17. Knead the soles of the feet, then the back 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.
  18. Knead the palms, then backs of hands.
  19. After completion, rest quietly for several minutes.
  20. Then remove excess oil so that the body does not ingest the remaining oil with body toxins in it.
  21. Shower with warm water.


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

The copyright of this article belongs to Dr. Shekhar Annambhotla

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