Abhyanga Step by Step: Ayurvedic Self-Massage With Warm Oil at Home, in 5, 15 or 30 Minutes
Everyone says abhyanga “feels good”; few explain how to do it properly at home: which oil, how warm, in what order, with which strokes, for how long — and when to skip it. This guide covers all of it, stroke by stroke.
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Buy the guide — €9Practical guide · printable PDF · 30 A4 pages · Beginner · 40 min of reading, 21 days of practice
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Bought separately, the 5 guides come to €59. The bundle: €39 for the same content, in one payment. All 5 Ayurveda practical guides
What’s inside
- The complete routine in 12 areas, with a precise description of every stroke
- Three timed versions on printable cards: 5, 15 and 30 minutes
- Choosing your oil for your dosha and the season, and warming it safely
- Padabhyanga (feet) and scalp massage, step by step
- After the massage: resting time, shower, laundry, drains
- A 21-day programme to build the habit, with a tick-box card
- Massaging a loved one: principles, consent, simple strokes
- Contraindications and common mistakes
Who is it for?
- You want to practise oil self-massage at home, properly, without going to a spa.
- You have tried but don’t know which oil to pick, or how to avoid stains and slippery floors.
- You are looking for a simple self-care ritual to fit into your morning or evening.
- You would like to massage a loved one with sensible, respectful strokes.
This guide is not for you if…
- You are looking for a treatment for pain, a skin condition or a circulation problem: see a doctor.
- You want to learn professional Ayurvedic massage: this guide is for personal practice.
- You have one of the contraindications listed in chapter 13 (fever, broken skin, pregnancy without medical advice…).
Contents (30 A4 pages)
- How to use this guide
- Abhyanga: what tradition says, what research shows
- Choosing your oil
- Preparing the session
- The complete routine, area by area
- The three timed versions
- Padabhyanga: foot massage
- Scalp massage in detail
- After the massage: resting, shower, laundry
- The 21-day programme
- Massaging a loved one
- Adapting abhyanga to your dosha and the season
- Precautions and contraindications
- Garshana and udvartana: dry alternatives for Kapha and spring
- Abhyanga in your life: special situations
- Practical questions
- The 10-minute evening ritual
- Myths about abhyanga
- Quick reference card: the 12 areas
- My practice notebook
- Common mistakes
- Going further
- Sources
Free excerpt
Area 6 — The arms: lines on the bones, circles on the joints
This is the rule that shapes the whole of abhyanga, and it is easy to remember: long strokes on the long bones, circular strokes on the joints.
- Pour half a teaspoon of warm oil into your right palm and rub your palms together.
- Start with the left shoulder: place your right hand flat on the joint and make 6 to 8 slow circles, one way then the other.
- Move down the arm to the elbow with long back-and-forth strokes, your hand wrapping around the arm. Firm but comfortable pressure: the skin should warm up, never turn bright red.
- At the elbow, 6 to 8 circles again.
- Forearm: back and forth to the wrist. Wrist: small circles with the thumb.
- Hand: massage the palm with your thumb, then each finger from base to tip, pulling gently.
- Switch sides.
Reproduced exactly as it appears in the guide.
How it works
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One-off payment, secured by Stripe · instant access after payment · refunded within 14 days if the guide isn’t useful to you
Frequently asked questions
Do I need a special oil?
No. A cold-pressed vegetable oil is enough: sesame, sunflower, coconut or sweet almond depending on your profile and the season. The guide explains how to choose and how to “cure” sesame oil if you wish.
How long does it take?
The express version takes 5 minutes, the daily version 15 minutes, the full weekend version 30 minutes. All are laid out on timed cards.
Can I do it in the evening?
Yes. Tradition mostly practises it in the morning, but a short evening version focusing on the feet and scalp is described to go with bedtime.
What format is the guide?
A private web page laid out for A4 printing: in any browser, the “Save as PDF” button opens the print dialog, where you choose “Save as PDF”. You keep a PDF on your computer or phone and can print it.
How do I access the guide after paying?
Instantly: after payment, Stripe sends you back to your guide’s page. Stripe also emails you a receipt. If you lose the link, email us from the address on the receipt.
What if the guide isn’t right for me?
Email admin@tech-bharat.com within 14 days and we’ll refund you in full, no questions asked.
Does the guide replace a practitioner or a doctor?
No. It is a guide to wellbeing and cooking practices inspired by the Ayurvedic tradition. For any symptom, treatment or particular situation (pregnancy, illness), see a doctor.