The Healing Power of Ayurvedic Self-Massage
According to Ayurveda, the holistic tradition from India, Abhyanga or Ayurvedic massage is an integral part of the daily routine recommended for overall health and well being. It is a unique technique in which comparatively large amounts of medicated oils are applied to the body. Such massage helps to remove the accumulated stress and toxins in the mind and body, increases circulation to the nerve endings and promotes increased stamina throughout the day. It increases mental alertness, tones muscles and lubricates the joints.
One important benefit from Abhyanga is the stimulation of the [lymphatic system]/article/yoga-lymphatic-circulation). Lymph provides the nerves with receiving and transmitting signals. It also helps develop antibodies that are important for the immune system. By rubbing the joints in a circular motion, circulation is enhanced and rubbing the joints in a circular motion secretes fluid from the lymph nodes. This causes more protein, glucose, minerals, oxygen, and antibodies involved with the lymphatic system, to circulate in the blood.
Unlike massage oils used in the west, Ayurvedic oils are specially crafted medicinal substances that can be used both internally and externally. The traditional procedure to make such oils is a labor intensive process and requires the skill of a master Ayurvedic pharmacist; who slowly decocts medicinal plants, and other natural substances, into heat-stable oils at low temperatures. Ayurvedic herbs and botanical extracts recommended for skin and muscle-toning are selected and blended into a pure cold-pressed sesame oil base, according to age-old methods using special clay fire places and pure copper vessels. The resultant oil is then filtered and transferred to another copper vessel for settlement. Once it is settled and cooled by natural method, the oil is packed and has a shelf life of five to ten years, without any addition of chemical preservatives.
These traditional oils are a striking contrast to what many companies in the west currently market as ‘Ayurvedic oils’, which are nothing more than carrier oils that feature various essential oil blends.
Traditionally, sesame oil is used as base oil in a majority of the Ayurvedic preparations, due to its antioxidant properties; it also has the ability to penetrate through the subtle channels of the body. At times coconut oil is substituted due to its palatability. However, coconut oil is mostly used for external application; often used for children, as it is comparatively light.
How does one use Ayurvedic oils in their daily self-care routine?
Dip your fingertips into the warm oil and apply it lightly to the entire body. Wait for a few minutes and then apply even pressure with the palm and finger; massage in circular motions over rounded areas, such as head or joints, and straight strokes on straight areas, such as your arms and legs. Do not apply heavy pressure on sensitive areas such as abdomen or heart. Relax for ten to fifteen minutes after the massage, and then follow with a warm bath or shower.
What medicinal oils should one use for self-massage?
It is important to pay a special attention to the current state of health, when one is deciding which oil to use for daily self-massage. According to Ayurveda, the health of the body is dependent upon the activity of three psycho-physiological principles, or Doshas called Vata, Pitta and Kapha.
Vata dosha pertains to all movement in the mind and body, and represents the element of air and ether. Vata is considered the leader of all three doshas so it is important to keep Vata in balance. Vata is responsible for the neurological system and motor functions. Imbalance is commonly expressed as mental and physical agitation: dryness of skin, sensitivity to weather and weakened digestion. Ayurvedic Vata oil prepared with herbs like ginger, calamus, and costus, work to nourish, calm and pacify the body; alleviating symptoms of dryness, sensitivity, and pain.
Pitta pertains to metabolism, and transformation in the mind and body. Pitta represents the elements of Fire and water. Pitta is responsible for metabolic processes in the organs and tissue systems, in addition to the cellular metabolism. Imbalance is expressed as: skin sensitivity, anger issues, excess heat, irritation and inflammation. Pitta Ayurvedic oil has a cooling effect, to let excessive heat out of the body.
The last type of dosha is Kapha. Kapha pertains to structure and lubrication in the mind and body. Kapha represents element of Water and Earth. The body form and structure, inclusive of fluids, fats, muscles, bones, etc. come under Kapha. The imbalance is expressed as weakened circulation, body pain, weight issues, nasal and other congestions. Respiratory systems are more prone to Kapha imbalances, which results into phlegmatic disorders. Kapha Ayurvedic oil with herbs like Bishop’s Weed, Arjuna, cardamom and Camphor help healing these disorders.
For the individuals with more balanced health, use Tridosha oil to maintain good health. Ayurvedic treatments seek to balance our constitution with prevention and awareness of self. Let us all take the intelligence of the universe and match it with the intelligence of our own body for a healthy life.
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Health Tips for Kapha, Pitta, and Vata Doshas
Now that you know which dosha (or combination of doshas) your body has, you can pinpoint even further exactly how your body works and responds. If you need a recap, remember that doshas are the energies that make up every individual, which perform different physiological functions in the body. Important stuff to keep track of!
It’s thanks to Ayurveda that we have knowledge of the doshas. It is a holistic science of health, focusing on maintaining a physically and emotionally balanced state. Ayurveda began about 5,000 – 6,000 years ago when Indian monks were looking for new ways to be healthy. Revering their bodies like temples, the monks believed that preserving their health would help them meditate and develop spiritually. Over thousands of years of observations, they gathered all their conclusions and advice and preserved it for future generations. This collection of knowledge came to be known as the “science or knowledge of life”: Ayurveda.
It’s a sharp contrast to modern medicine, as in Ayurveda, every individual is unique and there is no diet or lifestyle routine that works for everyone. Modern doctors, as you probably well know, simply look at the symptoms and prescribe the same pill to everyone. In Ayurveda, prevention is key. Ayurveda focuses on providing specific advice and guidance on how to maintain physical and emotional health.
As you continue thinking about your doshas, remember that food and lifestyle routines are considered the most important medicine. Try to follow the diet and lifestyle routine that fits your mind/body constitution. Each person has all three Doshas, but usually one or two dominate. Various Dosha proportions determine one’s physiological and personality traits, as well as general likes and dislikes (i.e. Vata types will prefer hot weather to cold, and Kapha types are more likely to crave spicy foods than other types). Generally these are considered to be characteristics of each mind/body type. Here are the three doshas, and the characteristics associated with each:
- Vata Dosha
The energy that controls bodily functions associated with motion, including blood circulation, breathing, blinking, and your heartbeat.
In Balance:
Creativity and vitality
Out of Balance:
Fear and anxiety
Profile:
The third dosha, Vata, tends to be the most slender of the three body types. Vata people can actually find it difficult to gain weight. Physically, Vata individuals are thin with prominent bony structures; tend to be cold all the time; have dry skin and hair; and have little muscle tone. Mentally, they learn fast and forget fast, enjoy change, and are very creative. Emotionally, Vata types are excitable, enthusiastic, but can become easily anxious.
Out of balance, Vata individuals can have poor digestion with lots of bloating and constipation. They can have dry nasal passages and easily catch colds during the fall and winter. They can also easily develop insomnia and fatigue. To help with the digestion, there is an herbal supplement, Triphala, which is a lifesaver for people with a Vata imbalance. To prevent dry nasal passages and fight off colds, Vata individuals can use a sesame oil nasal spray – you just spray 1-2 sprays in each nostril in the mornings. To fight off insomnia, a regular routine is critical, which, of course, Vata individuals tend to resist. Nonetheless, they should be waking up at the same time, eating lunch at the same time, and going to bed at the same time. Additionally, Vata types will benefit from a warm, spiced milk drink at bedtime.
Nutrition:
The dietary recommendations for Vata individuals are to avoid dry/crunchy foods, carbonated beverages, and cold/raw vegetables. Their ideal diet consists of warm, cooked, soupy foods; cooked cereals; nuts; cooked vegetables; and hot milk. Also, ghee, which is clarified butter, is particularly good for Vata individuals.
Characteristics:
Creative; quick to learn and grasp new knowledge, but also quick to forget; Slender; Tall and a fast walker; Tendency toward cold hands and feet, discomfort in cold climates; Excitable, lively, fun personality; Changeable moods; Irregular daily routine; High energy in short bursts; Tendency to tire easily and to overexert; Full of joy and enthusiasm when in balance; Responds to stress with fear, worry, and anxiety, especially when out of balance; Tendency to act on impulse; Often have racing, disjointed thoughts; Generally have dry skin and dry hair and don’t perspire much.
General Health Tips:
Maintain regular habits, try to eat and sleep at the same time every night. Get enough rest and choose foods that are warm, cooked, nourishing, and easy to digest. Sweet berries, fruits, small beans, rice, and all nuts and dairy products are good choices for Vata types. Exercise intensity should be moderate. A more meditative yoga, Tai chi, walking, and swimming are all good. Avoid strenuous and frantic activities.
- Pitta Dosha
Energy that controls the body’s metabolic systems, including digestion, absorption, nutrition, and your body’s temperature.
In Balance:
Contentment and intelligence
Out of Valance:
Ulcers and anger
Profile:
Pitta individuals are typically of medium build. Physically, they have good muscle tone; have a tendency to always feel warm; have premature graying hair or balding; have reddish complexions; enjoy high energy levels; and have really strong digestion – they can eat almost anything. Mentally, they are extremely intelligent, focused, ambitious people. Emotionally, they are passionate about life, have a tendency to be perfectionists, and can become easily irritated.
Out of balance, Pitta types can experience excessive anger, suffer from inflammatory conditions (such as headaches and rashes), encounter digestive problems (such as acid reflux, diarrhea and ulcers), and become over-stressed, workaholics. To help with the inflammation, Pitta individuals can do a quick coconut oil massage to the scalp and feet for 5 minutes before getting into the shower. To prevent the digestive problems, they can drink a mixture of a quarter-cup of aloe vera juice with a half-cup of pomegranate juice in the morning on an empty stomach. To help take the “edge off” at work and fight off stress in these worker bees, they should eat a teaspoon of rose petal jam – it can be taken alone or with toast. The rose petal jam is sweet and calming.
Nutrition:
In terms of their diet, Pitta people should avoid hot spices, alcohol, coffee, vinegar, and acidic foods like citrus and tomatoes. Of course, these are typically their favorite foods! They should eat sweet juicy fruits such as mangos and melons. They should also include lots of cooling vegetables with high water content, such as cucumbers, kale and lettuce, in their diet.
Characteristics:
Medium physique, strong, well-built; Sharp mind, good concentration powers; Orderly, focused; Assertive, self-confident, and entrepreneurial at their best; Aggressive, demanding, pushy when out of balance; Competitive, enjoy challenges; Passionate and romantic; Strong digestion, strong appetite, get irritated if they have to miss or wait for a meal; When under stress, Pittas become irritated and angry; Skin fair or reddish, often with freckles; sunburns easily; Uncomfortable in sun or hot weather, heat makes them very tired; Perspire a lot; Good public speakers; Generally good management and leadership ability, but can become authoritarian; Subject to temper tantrums, impatience, and anger; Typical physical problems include rashes or inflammations of the skin, acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia, dry or burning eyes.
General Health Tips:
It’s important for Pittas to keep cool by avoiding overexposure to direct sunlight and fried and spicy foods. Avoid alcohol and tobacco, overworking, and overheating. When aggravated, susceptible to feeling negative emotions like hostility, hatred, intolerance, and jealousy. Choose fresh vegetables and fruits that are watery and sweet, especially cherries, mangoes, cucumbers, water melon, and avocado. Have lots of salads with dark greens such as arugula, dandelions, and kale. Avoid conflicts. Cultivate the virtues of honesty, morality, kindness, generosity, and self-control.
- Kapha Dosha
Energy that controls growth in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system.
In Balance:
Out of balance:
Can lead to insecurity and envy
Profile:
Kapha is typically the largest of the body types. Physically, they have wide hips/shoulders; thick wavy hair; good physical stamina. Mentally, Kapha types tend to me slow to learn, but they have great memories. Emotionally, they tend to be very loyal, stable, and reliable – they are often referred to as the “rocks” in a relationship.
Out of balance, Kapha individuals have a tendency towards sinus congestion, poor circulation, and sluggish digestion that can easily lead to obesity. To help improve circulation, they can do a stimulating dry body massage, called garshana, performed with raw silk gloves – you can use a loofah sponge as a substitute. The massage helps get rid of excess water weight and is a natural cure for cellulite. Exercise is also critical to keep Kapha people in balance; if you have a Kapha body type, you have to get up and move!
Nutrition:
To combat the congestion, Kapha types can add garlic to their diet or take garlic supplements. To help boost metabolism, Kapha individuals can use the herbal supplement guggul, which is a plant that is closely related to myrrh. The dose of guggul is typically 75mg-150mg a day.
Characteristics:
Easygoing, relaxed, slow-paced; Affectionate and loving; Forgiving, compassionate, nonjudgmental nature; Stable and reliable; faithful; Physically strong and with a sturdy, heavier build; Have the most energy of all constitutions, but it is steady and enduring; Slow speech, reflecting a deliberate thought process; Slower to learn, but outstanding long-term memory; Soft hair and skin; tendency to have large “soft” eyes and a low, soft voice; Tend toward being overweight; may also suffer from sluggish digestion; Prone to depression; More self-sufficient; Gentle, and essentially undemanding approach to life; Excellent health, good immune system; Very calm; strive to maintain harmony and peace in their surroundings; Not easily upset and can be a point of stability for others; Tend to be possessive and hold on to things. Don’t like cold, damp weather; Physical problems include colds and congestion, sinus headaches, respiratory problems including asthma, allergies, and atherosclerosis (hardening of the arteries).
General Health Tips:
It’s important to be active on a daily basis as Kapha types are prone to sluggishness, depression, and being overweight. Getting out of the house and actively seeking new experiences is also recommended. Be receptive to useful change, be intentional in implementing life-enhancing actions. Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are detrimental to Kaphas. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.
