Introduction:
- Abhyanga is a daily self-care ritual and part of a daily regime, or Dinacharya, and not a luxury or spa as it is made out to be.
- It is a practice meant for preserving health, maintaining the strength and stability of the body, and promoting supple skin and good sleep.
- While most people know the benefits of Abhyanga, this blog explores the Abhyanga duration, how often to do Abhyanga, and it being a part of Panchakarma.
What is Abhyanga?
Abhyanga is the application of warm, medicated, or plain oils in gentle strokes all over the body, followed by massage.
It is traditionally done before bathing with warm water, which allows the oil to penetrate deeper into the tissues.
In Ayurveda, regular Abhyanga:
- Pacifies Vata dosha
- Nourishes the Dhatus
- Improves the flexibility and mobility of joints
- Enhances skin and hair texture
- Better circulation of blood and lymphatic drainage
- Promotes good and deep sleep
It is indeed a true self-care practice that builds strength, preserves mental and physical health, and slows down aging.
How long does a typical Abhyanga session last?
The length of the abhyanga session is an important factor in reaping the benefits of this procedure. The quality of Sneha (type of fat used for abhyanga- oil, ghee, or animal fat) penetrates progressively deeper layers of the body.
If it is washed off the skin quickly, it doesn’t provide deeper nourishment, and if left for too long, especially in Kapha-dominant individuals, it can cause heaviness, sluggishness, and congestion. Hence, timing is very important to get the benefits of abhyanga without causing Kapha imbalance.
Ideal timing of abhyanga is from 15 to 60 minutes. The timing is decided based on the dosha imbalance, age, season, condition, constitution, and complaints of the individual.
Ideal Timing of Abhyanga:
- 15 to 60 minutes:
The timing is decided based on the dosha imbalance, age, season, condition, constitution, and complaints of the individual. - A minimum focused Abhyanga of 15 minutes can reduce stiffness, improve circulation, and calm the nervous system.
- An Abhyanga duration of 20-30 minutes is considered ideal, as this is enough for oil to penetrate deeper and provide muscle relaxation, joint lubrication, lightness in the body, Vata pacification, and skin and hair nourishment.
- A 45-60-minute Abhyanga session is recommended in therapeutic settings or Panchakarma when stronger Vata pacification and pain reduction are necessary.
Ideal Weekly Frequency for Different Goals (Stress, Pain, Rejuvenation):
Abhyanga, ideally, is a part of the daily regime and should be done daily.
Considering specific conditions like stress, pain, need for rejuvenation, and general well-being, keeping in pace with the fast-paced lifestyle, it is recommended that Abhyanga be done 3-5 times a week.
Frequency for Different Prakritis:
- Vata Prakriti (dry, rough, and cold):
Regular Abhyanga, at least 4-5 times a week, helps in reducing anxiety and stress, improves sleep, prevents dryness, improves elasticity of skin, reduces joint and body pain, and maintains lubrication of joints and nerve function. - Pitta Prakriti (hot, sharp, and intense):
Abhyanga with Pitta-pacifying oils is recommended at least 2-3 times a week. This helps in cooling the body, reduces inflammatory tendencies, and brings about suppleness to the skin. - Kapha Prakriti (heavy, cold, oily):
Due to inherent oiliness and heaviness, Abhyanga with Kapha-pacifying oils is recommended at least 1-2 times a week, with no more than 30 minutes. This helps in combating heaviness, improves circulation, and leaves them feeling light and fresh.
Pro Tip:
I. For the rejuvenation and general well-being of most people, Abhyanga is recommended to be done 1-3 times a week.
II. Abhyanga frequency also varies according to the season and weather. During winter and monsoon, it can be increased as Vata naturally becomes deranged during these seasons, causing dryness in the body.
III. Whereas, during summers, Abhyanga frequency is reduced to pacify the excess Pitta, and the duration of Abhyanga is also limited to 15-20 minutes.
Timing: Morning vs. Evening
- The best time to do Abhyanga is early morning on an empty stomach, before bathing.
- Morning Abhyanga helps prepare the body and nervous system for the day, promotes lightness in the body, facilitates healthy and regular bowel movements, improves blood circulation, and enhances mental clarity.
- If mornings are rushed, evening Abhyanga can be done following a few precautions.
- Abhyanga can be done 2 hours after eating your meal. Follow it up with a warm shower.
- Do not do Abhyanga when you are already facing indigestion, feeling heavy, or with a fever or cold.
Abhyanga for a Fast Life:
Doing partial Abhyanga (gentle massage on the head, joints, and soles of feet) is better than no Abhyanga.
Doing it for 10-15 minutes, consistently, followed by a warm shower, is highly recommended for gaining the benefits of Abhyanga.
Focus on the quality and regularity of this transformative daily ritual.
How Do Therapists Decide Session Length?
Abhyanga session length is a clinical decision based on various factors, like:
1. The Prakriti of the individual:
- Vata constitution individuals need longer sessions (45-60 min).
- Pitta constitution individuals need moderate sessions (30-45 min).
- Kapha constitution individuals need shorter sessions (20-30 min).
2. Stress, anxiety, insomnia, pain, stiffness, and rejuvenation: The Abhyanga session length can vary from 45 to 60 minutes.
3. General wellness Abhyanga sessions last not more than 30-45 minutes.
The goal is to reap maximum benefits without overburdening the body, and hence, the session length is customized for your body
Who Needs Longer or Shorter Sessions?
In authentic Ayurveda, the Abhyanga duration is decided after a complete assessment of the individual.
People who can tolerate longer Abhyanga sessions are:
-
Vata constitution, strong Agni, therapeutic sessions during winters when dryness is at its peak, young-aged individuals (20-50 years), and those without the presence of ama.
- Shorter duration of Abhyanga sessions is advised for those who are of Kapha constitution, children, the elderly, those with weaker Agni, those with the presence of ama, and during summers.
What Changes When It’s Part of Panchakarma?
When Abhyanga is a part of Panchakarma and is advised by the Ayurveda practitioner as a therapeutic procedure after careful assessment, the sessions last between 45 and 60 minutes using herbal medicated oils prescribed for your specific condition.
When Abhyanga is a part of Purvakarma to other Panchakarma treatments like Vamana, Virechana, or Basti, it is a longer and progressive session.
When it is done as a standalone treatment, as in cases of pain, joint stiffness, insomnia, and stress, the duration of Abhyanga changes based on the tolerance of the individual.
In clinical settings, longer sessions are preferred for uniform oil absorption, full-body coverage, adequate nervous system response, and dosha pacification, and hence, full sessions are preferred under the supervision of practitioners and therapists.
FAQs:
1. Can I Do Abhyanga Daily?
Yes, it is in fact a part of the Ayurvedic daily regime and is recommended to be done daily by a healthy individual.
It is, however, advised to follow a few dos and don'ts before practicing this daily, like:
- Avoid doing Abhyanga immediately post-meals, during fever, cold, congestion, indigestion, and Kapha imbalance.
- Follow Abhyanga with a warm shower, and wait for 2 hours post-eating to do Abhyanga, or the best time to do it is in the morning, before breakfast.
2. Is 30 Minutes Enough for Abhyanga?
Yes, a daily Abhyanga session can last from 15 to 30 minutes for good absorption of oil, reducing pain, improving blood circulation, and reaping the benefits of this foundational procedure.
3. Morning or Evening: Which Is Better?
Morning Abhyanga before breakfast is the best; however, considering the time crunch in modern-day life, evening Abhyanga can also be done 2 hours after eating and followed by a warm shower.
