How to do a Self-Massage

You need not go to a spa or Ayurvedic massage center to get the benefits of an oil massage. You can get similar benefits by doing a self-massage at home. Here’s how to do it:

Take about 50 ml oil in a small vessel or steel cup (read the parent article on choosing the right massage oil). Take a larger vessel with little water in it. Place the larger vessel on a burner and heat the water to about 60 °C. Now put off the burner and place the oil vessel/cup in the large vessel for about 2-3 minutes.

Once the oil has become warm, carefully remove the oil vessel from the large vessel. Now dip your four fingers into the oil and slowly apply little quantities of oil all over your body, with your clothes removed of course!

Once the oil has been applied all over your body, slowly and lovingly massage each part of the body, with circular, clockwise motion over each chest (left, right) and abdomen and long downward strokes over hands and legs. Gently massage the face. This completes the front of your body.

It’s generally difficult to massage the back by oneself and getting help from your spouse or friend or relative is recommended. When you live with someone, you can massage each other in turns, either in the same session or consecutive sessions. You can then completely enjoy your massage session without being under any obligation as you are going to return the favor.

Massage the back of arms and legs with long, upward strokes. Massage the buttocks with circular clockwise strokes. Massage the back starting from the base of the spine with slow outward movement from the center over the ribs, towards the sides. Massage the back of the neck in slow upward movement.

This whole session will take approximately 30 minutes. Once you are done, just lie down on a rubber or plastic mat and relax. The relaxation is the most crucial part of a massage session. Take as much quality time as possible to be in total relaxation. Ideally, it should be about half the time of massage session. So if you have spent 30 minutes for massaging, spend 15 minutes in relaxation.

Finish off with a warm shower and pat your body dry. Lie down and relax again if you wish too.

Related Links on Self Massage Techniques

Ayurvedic Beauty Care By Melanie Sachs
Direct link to book preview of detailed ayurvedic self-massage techniques with diagram.

Back to Stress Reduction Techniques.