How to Practice Abhyanga: Step-by-Step Guide to Ayurvedic Oil Self-Massage

Ever feel like your nervous system needs a hug?

Enter Abhyanga—Ayurveda’s ancient, sacred, and wildly underrated self-massage practice. It’s the OG nervous system support tool. Warm oil. Grounded breath. Deep nourishment. It’s not a luxury- it’s you pouring into yourself some deep love, nourishment, and immune system support. 

Whether your mind is racing, your skin’s dry, or your gut feels a little... constipated—Abhyanga is a practice that brings you back home to your body and helps you feels steady and grounded again. 

Let’s dive into the what, why, and how:

What Is Self Oil Massage, Exactly?

Abhyanga (pronounced ah-bee-yawn-ga) is Ayurvedic self-massage using warm oil. It’s not just slapping some coconut oil on and calling it a day—this is a time-tested practice meant to balance your doshas, support lymphatic drainage, improve digestion, nourish the skin, and calm your nervous system.

It’s daily medicine, not a spa day. (Although it does feel deliciously indulgent. Most of my clients report that this becomes their FAVORITE self care practice)

When to Practice

Aim for 3x/week, although this can be practices up to daily. Avoid while menstruating. And give yourself some grace, even once a week will be a huge benefit. Ideally, before your shower—although it can also be done during or after if that’s what your life allows. Ayurveda is about rhythm, not rigidity.

Pro tip: Warm the oil in a hot water bath (like in a mug or saucepan). Cold oil = no thanks. You and the oil should both be cozy. I’m an Ayurveda nerd 🤓 so I have a baby bottle warmer I bought for like $10 off of Amazon that lives in my bathroom.

1-If before the shower- lets the warm oil soak in ideally for 15 mins before you hop in the shower. Don’t use slap on days you practice this, or only use on the important areas- pits, groin, etc. 2- During your shower- this is for when you are on a time crunch. Beware of oil getting on the bottom of your shower and becoming slippery! Pour some boiling hot water and dawn dish soap down your drain after you are done. 3- After the shower- this is if you forgot to put the oil on beforehand! Or really needed to wash your skin or hair with soap. Let your nice open pores absorb all of that lovely oil. Walka round in a robe or old clothes for 15 mins before changing in your outfit for the day. 

Choose the Right Oil for You

Ayurveda is all about customization. Here’s your cheat sheet, you can purchase all of these oils from Banyan Botanicals!

VATA (cold, dry, rough) → Sesame, Ashwagandha, or Dashamula oil

PITTA (hot, inflamed, sensitive) → Coconut, Almond, or Sunflower oil

KAPHA (heavy, damp, sluggish) → Mustard, Flaxseed, or Sesame oil

Not sure your dosha? That’s what the Rooted Rhythms Membership is for 😉 We help you figure it out.

How to Do It

1. Warm the oil. Seriously. This makes all the difference in how it penetrates the skin and how good it feels. DON’T skip this!

2. Use ~2 tablespoons. You don’t have to feel like you just walked out of the spa. You want your skin to absorb most of the oil, anyway.

3. Apply with intention. → Long strokes on long bones → Circular strokes on joints→ Relaxed, deep breaths

Start at your feet and move upward if your feeling like you need a boost. Start high and move things downward if you are feeling ungrounded. Yes, even your scalp if you’re up for it.

4. Let it soak in. Chill for ~15 minutes before rinsing off. You can meditate, stretch, journal, or prep your tea while the oil works its magic.

5. Skip the soap. Or at least minimize it. You don’t want to strip your skin after feeding it such good nourishment.

Safety Tips

🛁 Be careful getting in and out of the shower—oil is slippery! 🚿 Avoid during menstruation or pregnancy 🧼 Dedicate a few old towels to Abhyanga days (and maybe don’t put them in the dryer)🔥 Clean your shower drain regularly—hot water + dish soap works great

Why It Matters

If you’re feeling ungrounded, overstimulated, dry, or just not fully in your body...Abhyanga is your remedy. It’s an act of love and devotion—to yourself, your health, and your healing.

You don’t need a $200 facial or a trip to the tropics. You need warm oil, your own hands, and a few minutes to breathe. Ayurvedic Benefits of Oil Massage:

• Calms Vata Dosha

• Improves circulation

• Gently detoxifies the body

• Encourages hydration

• Improves Sleep

• Improves overall quality of skin

• Offsets aging
  

Ready to Make It a Habit?

This is just one of many self-care practices we turn into a habit Inside the Rooted Rhythms Membership, alongside:

✅ Tip sheets and how-to guides ✅ Seasonal self-care routines ✅ Supportive community and monthly QandA calls ✅ Pre-recorded workshops to make Ayurveda accessible and livable

✨ Come join us and start living in rhythm with your body—one oil massage at a time.

👉 Join Rooted Rhythms