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The Abhyanga-Ayurvedic Self-Massage!

An “Abhyanga” is a massage using oil, according to the Ayurvedic tradition. Ayurveda, in case you’ve missed it, is a 5000 year old traditional Hindu healing system that takes into account the constitution, or “dosha” of each individual. It balances the body accordingly, using diet, herbal and mineral remedies, yoga and yogic breathing, massage and other detox rituals. Essentially, it’s one of the oldest, most respected holistic healing systems.

The Abhyanga practice is a special wellness ritual that you can do daily. It's extremely valuable to practice on yourself regularly, “When stimulated through therapeutic touch or massage, the skin releases a pharmacy of healing chemicals that have health-promoting effects on the physiology. In addition to feeling good, regular massage and loving touch detoxifies the body’s tissues, increases circulation, calms the mind, and enhances immune function.

“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, “Giving yourself a daily self-abhy with aromatherapy massage oils is a deeply healing and deeply enjoyable ayurvedic practice that activates the body's inner pharmacy and slows the aging process. Depending upon your unique mind-body type (dosha), your massage technique can be gentle or more vigorous.”

ABHYANGA BENEFITS

So, what are the benefits, exactly? Doing an Abhyanga can:

• Increase the softness and healthy glow of the skin

• Flush toxins from the lymphatic system

• Decreases Vata (autoimmune illnesses such as Rheumatoid Arthritis and Polymositis are considered Vata imbalances and self massage is extremely beneficial for calming symptoms)

• Strengthens the Dhatus (the body`s tissues in accordance to the Ayurvedic texts) and helps tone muscles

• Increases strength and stamina

• Improves vision

• Promotes healthy sleep

• Reduces anxiety and depression

• Promotes flexibility

• Release healthy endorphins which, in turn, help balance hormones, an especially important practice for women

BEST DOSHA PRACTICES

Before you go diving in, there is one essential key to examine first. You must know your dosha; as Ayurveda is a holistic, individual-based system, “one size fits all” is definitely not the practice. You can take a quick dosha quiz, and then figure out the best Abhyanga practice based on your body type.

Vata

Vata types require a warming oil like sesame or almond. For your body type, it’s best to do an Abhyanga 2-3 times a week. Vata is a cold and dry Dosha, so warm oil is very nourishing in balancing your systems. It helps lubricate the dry skin and protect the joints as well. Mahanarayan oil and Dhanvantaram are two classical oils used in Ayurveda to help alleviate the inflammation and stiffness of joints. A light to medium pressure should be used.

Pitta

A hotter Dosha than Vata, Pitta types need a cooling type oil in order to balance, so coconut and olive oils are an excellent choice. Medium pressure should be used when massaging. Many Pitta types have inflammatory skin issues. Ayurveda has some specific oils for use on specific ailments.

Kapha

Kapha is another Dosha that requires a warming oil. Use mustard and sunflower; both are excellent choices. Sesame is also a very good choice, particularly if you live in a cooler climate. Medium to heavy pressure is recommended and best for Kapha types, which will let the oil deeply penetrate as it should.

Now you’re ready to go! Here are the steps you will need to take for your Abhyanga:

ABHYANGA STEPS

1. Begin by running some hot water over the bottle to gently warm the oil; warm oil is best to work with on your body.

2. You can use a loofah or body brush to dry brush the entire body.

3. Pour a tablespoon of warm oil onto your scalp and vigorously work in the oil.

4. Using your fingertips, vigorously massage your head and scalp with small circular strokes, as if you are shampooing.

5. Move to your face and ears, massaging more gently.

6. Using an open hand to create friction, massage both the front and back of the neck.

7. Vigorously massage your arms, using a circular motion at the shoulders and elbows, and back-and-forth motions on the upper arms and forearms. Massage in the direction of the hair follicles, allowing the oil to cover the body evenly.

8. When performing Abhyanga on the joints, use a circular motion.

9. When massaging your chest and stomach, use a gentle circular motion and a straight up-and-down motion over the breastbone.

10. After applying a bit of oil to both hands, gently reach around to the back and spine and massage them as well as you can without straining. Start at the base of the spine and work upwards in a long, continuous stroke. You can also have a partner help you with this part.

11. Vigorously massage your legs as you did your arms, using circular motions at the ankles and knees, back-and-forth motions on the long parts.

12. After massaging your legs, spend extra time on your feet. The feet contain many important Marmas (pressure points in accordance to the principles of Ayurveda). Using the open part of your hand, massage vigorously back and forth over the soles of the feet. When massaging the feet, be sure to apply the oil to the entire foot, taking care to get in between the toes.

13. After the application of oil, sit quietly for 5-15 minutes to allow the oil to be properly absorbed by your skin. During this time you may choose to meditate, as it's a good time set apart for relaxed spiritual practice. Keeping a thin, almost imperceptible film of oil on the body is considered very beneficial for toning the skin and warming the muscles throughout the day. Or, you can take a shower once the oils have absorbed.

Yoga Asanas Clear Your Seven Chakras!

With a first glance at your body in the mirror, there’s no way to be able to tell all of the incredible things that are taking place inside of you. The human body is amazingly complex; it’s a system not only of flesh and blood, but intricate and vast energy systems. The chakras are energy vortices powered by prana, or life force. By clearing the energy blocks from our chakras, we allow the Kundalini energy to rise up through us, empowering ourselves to lift our minds and bodies to their best capacities.

Asana, or postures, work to clear the energy blocks. These positions of the body activate and direct energy to open both a physical and an energetic position in the body. When using Kundalini yoga to clear the chakras, asana are useful to open pranic flow.

As noted previously, there are seven notable chakra centers in your body. Here are distinct asanas to help clear each and every one of them of any blockage:

ROOT CHAKRA

The first chakra can bring calm, patience, and a willingness to slow down and stay. We trust the earth and are at home in our bodies. When we experience blockage, we’re tense and ready to flee at any moment. Stretch them out with Uttanasana (Standing Forward Bend):

1. Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.

2. If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.

3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

4. Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.

5. Don't roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.

HIP CHAKRA

In Sanskrit, the second chakra is called Svadisthana, which translates as "one's own place or base," indicating just how crucial this chakra is in our lives. The tasks of the second chakra include allowing for emotional and sensual movement in our life, opening to pleasure, and learning how to "go with the flow." Associated with the hips, sacrum, lower back, genitals, womb, bladder, and kidneys, this chakra is involved with sensuality, sexuality, emotions, intimacy, and desire. All watery things about us have to do with this chakra: circulation, urination, menstruation, orgasm, tears. Water flows, moves, and changes, and a healthy second chakra allows us to do so too.

It’s time to open up your hips and groin with some openers, allowing freedom of movement in the pelvis. Do these gently and without forcing, however; not only do you risk injury, but these movements also require the subtle feminine tough of sensitivity and surrender.

Try Surya Namaskar (Sun Salutation) to reinvigorate your navel chakra:

1. To begin, stand in Tadasana (Mountain Pose). Distribute your weight evenly over both feet. Establish a slow, steady rhythm for your breath. Find your center.

2. Next, inhale and stretch your arms out to the side and overhead into Urdhva Hastasana (Upward Salute). Reach your heart and arms to the heavens, sending your greeting to the sun.

3. As you exhale, hollow out your belly and fold into Uttanasana (Standing Forward Bend), connecting down into the earth. Keep your legs firmly engaged.

4. Inhale and lengthen your spine forward into Ardha Uttanasana (Half Standing Forward Bend). In this pose, the gaze is lifted, the spine is extended, and the fingertips can stay on the floor or rise to the shins.

5. Exhale and step or lightly hop your feet back behind you into Plank Pose. Your wrists should be flat on the floor, shoulder-distance apart, and your feet should be at hip distance. Take a full breath in as you lengthen through your spine.

6. Exhale and lower into Chaturanga Dandasana (Four-Limbed Staff Pose), keeping your legs straight and pushing back into your heels or bringing your knees to the floor. Build heat in the center of your body as you hold this challenging posture.

7. Inhale and carve your chest forward into Urdhva Mukha Svanasana (Upward-Facing Dog), directing that energy out from your heart. Pull your shoulders back and open your collarbones. Engage your legs but relax your gluteal muscles.

8. Exhale and roll over the toes, coming into Adho Mukha Svanasana (Downward-Facing Dog Pose). Ground down through your hands and feet as you lengthen your spine. Remain here for five breaths.

9. On your fifth exhale, bend your knees and look between your hands. Then inhale and step or lightly hop your feet between your hands, returning to Ardha Uttanasana.

10. Exhale back to Uttanasana, surrendering into the fold.

11. Inhale, reaching your arms out wide to your sides and coming to stand through a flat back. Feel a renewed sense of energy as you draw your arms overhead into Urdhva Hastasana.

12. Exhale and return to Tadasana, your home base. Remain here for a few breaths, feeling the movement of energy through your body, or continue on to your next salute.

HEART CHAKRA

The fourth is the balance point, integrating the world of matter (the lower three chakras) with the world of spirit (the upper three chakras). Through the heart chakra, we open to and connect with harmony and peace. The health of our heart center registers the quality and power of love in our life. In Sanskrit, the heart chakra is called Anahata, which means "unstruck" or "unhurt." Its name implies that deep beneath our personal stories of brokenness and the pain in our heart, wholeness, boundless love, and a wellspring of compassion reside.

Try passive chest openers, shoulder, and backbends to help open your heart chakra. Being an even-numbered, feminine chakra, the heart center naturally yearns to release and let go. These are the steps of Ustrasana:

1. Kneel on the floor with your knees hip width and thighs perpendicular to the floor. Rotate your thighs inward slightly, narrow your hip points, and firm but don't harden your buttocks. Imagine that you're drawing your sitting bones up, into your torso. Keep your outer hips as soft as possible. Press your shins and the tops of your feet firmly into floor.

2. Rest your hands on the back of your pelvis, bases of the palms on the tops of the buttocks, fingers pointing down. Use your hands to spread the back pelvis and lengthen it down through your tail bone. Then lightly firm the tail forward, toward the pubis. Make sure though that your front groins don't "puff" forward. To prevent this, press your front thighs back, countering the forward action of your tail. Inhale and lift your heart by pressing the shoulder blades against your back ribs.

3. Now lean back against the firmness of the tail bone and shoulder blades. For the time being keep your head up, chin near the sternum, and your hands on the pelvis. Beginners probably won't be able to drop straight back into this pose, touching the hands to the feet simultaneously while keeping the thighs perpendicular to the floor. If you need to, tilt the thighs back a little from the perpendicular and minimally twist to one side to get one hand on the same-side foot. Then press your thighs back to perpendicular, turn your torso back to neutral, and touch the second hand to its foot. If you're not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.

4. See that your lower front ribs aren't protruding sharply toward the ceiling, which hardens the belly and compresses the lower back. Release the front ribs and lift the front of the pelvis up, toward the ribs. Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible. Press your palms firmly against your soles (or heels), with the bases of the palms on the heels and the fingers pointing toward the toes. Turn your arms outwardly so the elbow creases face forward, without squeezing the shoulder blades together. You can keep your neck in a relatively neutral position, neither flexed nor extended, or drop your head back. But be careful not to strain your neck and harden your throat.

5. Stay in this pose anywhere from 30 seconds to a minute. To exit, bring your hands onto the front of your pelvis, at the hip points. Inhale and lift the head and torso up by pushing the hip points down, toward the floor. If your head is back, lead with your heart to come up, not by jutting the chin toward the ceiling and leading with your brain. Rest in Child's Pose for a few breaths.

THROAT CHAKRA

The throat chakra, visuddha means "pure" or "purification." Purification of the body through attention to diet, yoga, meditation, and exercise opens us to experience the subtler aspects of the upper chakras. Some yogis notice that drinking more water and letting go of products such as tobacco and dairy helps to loosen up the neck and shoulders and clear the voice. In addition, sound itself is purifying. If you think of the way you feel after chanting Indian kirtans, reading poetry aloud, or simply singing along with your favorite music, you'll recognize how the vibrations and rhythms positively affect your body, right down to the cellular level.

Deficient energy in this chakra leads to neck stiffness, shoulder tension, teeth grinding, jaw disorders, throat ailments, an underactive thyroid, and a fear of speaking. Excessive talking, an inability to listen, hearing difficulties, stuttering, and an overactive thyroid are all related to excessiveness in this chakra. Depending on the ailments, different neck stretches and shoulder openers can aid the fifth chakra. We’ll detail Setu Bandha Sarvangasana, a bridge pose:

1. Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

2. Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

3. Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

4. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.

5. Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

THIRD EYE CHAKRA

When the third eye is excessively abuzz with energy, we experience headaches, hallucinations, nightmares, and difficulty concentrating. When this chakra is deficient, we have a poor memory, experience eye problems, have difficulty recognizing patterns, and can't visualize well.

Support the health of the Ajna Chakra with supported forward bends, adding an extra bolster or blanket to press upon and stimulate the third eye area. Also, creating positive images and visualizations is a practice that helps create a healthy sixth chakra. Such affirmative visions act as natural magnets, drawing the imagined situation into your life. Try Uttana Shishosana:

1. Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

2. As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.

3. Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

4. Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.

CROWN CHAKRA

Meditation is the yogic practice best suited for bringing this chakra into balance. Just as our body needs a shower frequently, the busy mind filled with so many thoughts and concerns also needs a cleansing. Why tackle today's problems with yesterday's muddled mind? Furthermore, the energy of this chakra helps us to experience the Divine, to open to a higher or deeper power. All the various forms of meditation, including both concentration and insight practices, allow the mind to become more present, clear, and insightful. Try daily meditation practice.

What is Your Ayurvedic Dosha!

The balance of your Ayurvedic doshas, also known as prakruti, is a key part of understanding your holistic health.

Doshas are the three energies found in nature, and also in the human body. They are broken down into three types: vata, pitta and kapha. The doshas are responsible over our bodies, minds, emotions, and thoughts. From birth, we are each individually made with a very specific blend of the five basic elements: ether, air, fire, water, and earth. That unique blend is your prakruti, or what uniquely constitutes your individual body, and can be broken down by a combination of the three doshas: vata (ether + air), pitta (fire + water), and kapha (water + earth).

The three doshas are the building blocks to understanding our prakruti, and once you understand which are your dominant dosha, you can know what your balanced state looks like. This is vital, as through this lense you can spot exactly when your body goes out of balance, and how to bring it back into balance. Humans are being of nature, constructed from the same five elements, and thus can use the opposing elements as needed to bring us back into balance.

It all hinges on knowing your doshas, however. Thanks to the site HeyMonicaB, you can get a general sense of where your dosha balance lies, and go from there to correct the problems. You can even seek out the help of an Ayurvedic practitioner, who can take a look at your insights and prescribe anything from food and herbs to a new lifestyle. Thanks, Ayurveda!

Tally up the number of v’s, p’s, and k’s you receive (standing for vata, pitta, and kapha), and the one with the most is your dosha:

1. Physique

v) I am a slender person and I hardly gain weight
p) I am medium build
k) I am well built and I gain weight no matter what I do

2. Skin

v) My skin is dry, thin, and itches often
p) My skin looks flushed; I have lots of moles and freckles on my body
k) My skin is smooth and soft, it looks pale sometimes

3. Hair

v) My hair is dry, thin and brittle
p) My hair is neither dry nor oily (for men: I have a receding hairline)
k) My hair is thick, full, lustrous, and slightly oily

4. Face

v) My face is oval
p) My face is triangular (pointed chin, prominent jaw line)
k) My face is round

5. Eyes

v) My eyes are small; they feel dry often and have a bit of dullness (usually brown)
p) My eyes are medium in shape; sharp & penetrating (usually blue)
k) My eyes are big and round in shape, full eyelashes

6. Hands

v) My hands are generally dry, rough; slender fingers; dry nails
p) My hands are generally moist, pink; medium fingers; soft nails
k) My hands are generally firm, thick; thick fingers; strong & smooth nails

7. Joints

v) My joints are small, prominent bones, and often crack
p) My joints are medium and loose
k) My joints are large, sturdy, with lots of muscle surrounding

8. Activities

v) I am a very active person (always on the go, mind constantly thinking)
p) I like to think before I do anything
k) I am steady and graceful (I don’t like to rush)

9. Actions

v) I walk fast and talk fast
p) My actions are very thoughtful and precise
k) I like a slower pace and I take my time to accomplish things

10. Sleep

v) I do not sleep soundly at night. I tend to toss and turn. I wake up early in the morning
p) I am a light sleeper but if something wakes me up, I can go back to sleep easily
k) I am a heavy sleeper

11. Appetite

v) Varies, sometimes I feel hungry, sometimes not, I feel anxious if I don’t eat
p) I always feel hungry. If I don’t eat I get irritable and angry
k) I don’t feel very hungry. I can go without food easily for a day

12. Bowel Movement

v) I tend to have constipation and can go a day or two without a bowel movement
p) I am regular and sometimes stools are loose (tend to get diarrhea)
k) I have no problem. I wake up to go to the bathroom.

13.Voice

v) My voice tends to be weak or hoarse
p) I have a strong voice, I may get loud sometimes
k) My voice is deep, has good tone

14. Emotions

v) I am a born worrier, I often feel anxious and nervous
p) If things don’t happen my way, I feel irritable and angry
k) I am a happy person, very caring and loving

15. Weather Preference

v) I love warm and humid weather
p) I enjoy cool weather, I dislike a warm climate
k) I like warm but dry weather

16. Sweating

v) I sweat little but not much
p) I sweat profusely and it might have an unpleasant odor
k) I never sweat, unless working very hard

17. Memory

v) I remember quickly and forget quickly
p) I remember what I want to remember and never forget
k) It takes me a while to remember, but once I do I never forget

18. Actions

v) I tend to be spontaneous
p) I am a list maker. Unless I plan, I don’t do anything
k) I don’t like to plan, I prefer to follow others

19. Stamina

v) I like to do things in spurts and I get tired very easily
p) I have medium stamina
k) I can work long hours and maintain good stamina

20. Mind

v) My mind gets restless and racing easily
p) I get impatient easily
k) It takes a lot to make me mad. I usually feel very calm

21. Decision Making

v) I change my mind more often and will take time to make a decision
p) I can make a decision easily and stick with it
k) I want others to make the decisions

22. Personality

v) “Is it too late to change my mind”?
p) “It’s my way or the highway”
k) “Don’t worry, be happy!”

23. Sports

v) I like action
p) I like to win
k) I like to have fun

24. Health Problems

v) My symptoms are mainly pain, constipation, anxiety and depression
p) I often get skin infections, fevers, heart burn, and hypertension
k) I tend to get allergies, congestion, weight gain and digestive problems

25. Hobbies

v) I like art (drawing, painting, dance) and travel
p) I like sports, politics, and things that get my adrenaline pumping
k) I like nature, gardening, reading, and knitting