One of my favorite self-care practices that I’ve personally used off and on over the last decade is the ancient Ayurvedic practice of Abhyanga. Abhyanga, simply put, is a full body massage performed on your self using warm oils. A regular Abhyanga practice restores the balance of the doshas all while enhancing overall well-being, vitality, and longevity. It’s ultimately a grounding and soothing practice that can be key in settling anxious, scattered, wavering energy and emotions. In Ayurveda, we refer to this energy as the “vata” dosha energy. The immediate postpartum period is governed by the vata energy as the entire female being just went through one of the biggest transitions possible, the old self being uprooted as you are replanted as a mother. Routines are different, sleep is different, digestion is thrown off, and emotions and hormones are fluctuating by the hour. This all relates to out-of-balance vata. Abhyanga can help to bring vata into balance quickly and regularly. It’s not a cure-all, but it can sure help.

Abhyanga: A Powerful Self-Love Practice

But this practice is sacred and more than just an oil application. The Sanskrit word for “oil” is sneha, but remarkably, sneha is also translated as “to love.” Therefore, “to oil” is “to love,” making Abhyanga one of the most noteworthy acts of self-love that we can bless ourselves with. Abhyanga naturally brings with it a deep feeling of nurturing, stability, and warmth—all qualities experienced when feeling loved. The intentionality behind it is everything. Showing up for yourself and performing a daily self-massage is powerful, but bringing heightened presence and intention can help heal deep-seated pain.

What does this look like? Turn the practice into a ritual. Set the mood, be thoughtful with the oils used, add balancing essential oils, and bring in the intention. As you work your way around your body, slow it down and be extra nurturing to the areas that you have been avoiding the most. For me, it’s the extra skin lingering around my abdomen, hips, and low back, and my thighs are still thicker than I would like them to be. But there is so much beauty in these—and all—parts of the body, especially the postpartum, body as it’s what housed your sweet baby for nearly a year. So instead of shaming yourself by saying “I need to get rid of this extra skin and fat,” express love, appreciation, gratitude, acceptance, and honor for the body that’s a true warrior.

Integrate Mantra or Affirmation

Not only are you feeling into the love and gratitude for your body, but you can augment the power of this practice by repeating—and feeling into—a phrase or affirmation that expresses healing and loving. For example, “I love my strong, resilient, beautiful body that housed, birthed, and now cares for my blessed baby” or “thank you for all that you gave and give for my baby” or as simple as “I am beautiful, strong, and grateful.” The affirmation can be whatever feels authentic and even a little challenging—challenging in the sense that it challenges maybe the negative self-talk you have observed yourself saying since the birth of your baby.

Remember, this is a gift to yourself that can offer healing and harmony. The practice can take as little as 5-minutes or as long as 20-minutes. It can easily become a part of a morning or evening routine, or a practice you fit in when baby is down for a nap. You can perform it before a shower or bath if that’s the only alone time you can get covered. I will provide a thorough breakdown of the official way to Abhyanga, but don’t get caught up in the details—especially as a new mom. A 5-minute fully present and intentional Abhyanga can be more effective and healing than a stressed and forced 20-minute massage that you feel you can never fit in because it’s such a commitment.

Performing Self-Abhyanga

Lay down a large towel and ensure the space you are about to perform the Abhyanga is warm, comfortable, and tidy—you can even light a candle or play soothing music to set the ambiance

Prepare oil and heat to slightly above body temperature (can make a week supply at a time by placing preferred oil in glass container [never plastic] with optional aromatherapy).To heat: double boil the oil on the stove in water heated over medium/low heat, immerse jar in boiling water for 10-15 minutes, or (my favorite!) place wide-based jar on an electric tea/coffee warmer for 15-20 minutes prior to Abhyanga

The massage should be done with the open part of the hand rather than with the fingertips

Start by massaging the head. Place a small amount of oil on the fingers and palm and begin to vigorously massage the scalp. The head is said to be one of the most important parts to be emphasized during Ayurvedic daily massage, so spend a bit more time on the head

Sometimes it is recommended to also apply oil gently with the open part of your hand to your face and the outer part of your ears. You do not need to massage these areas vigorously or every time you perform Abhyanga.

Massage both the front and back of your neck and the upper part of your spine.

Next massage your arms. The proper motion is back and forth over your long bones and circular over your joints. Massage both arms and especially the hands and fingers.

A very gentle circular motion should be used over your heart. gently and thoroughly massage the breasts, encouraging the motion up and out towards the armpit lymph nodes.

Over the abdomen, a gentle, clockwise circular motion should also be used, moving with the flow of your large intestines.

Massage the back, spine, and hips, using more circular motions on the sacrum and the hips . There may be some areas that are more difficult to reach.

Massage the legs. Like the arms, use a back and forth motion over the long bones and a circular motion over the joints.

Finally, massage the bottoms of your feet. The feet are also considered important, so proportionally spend more time on them. Use the open part of your hand and massage vigorously back and forth over the soles of the feet.

Allow for 10-20 minutes to thoroughly perform the full-body Abhyanga (note that it is better to do a shorter massage than to skip it altogether). Leave oil on for another 5-20 minutes before taking a warm bath or shower to rinse off the oil. There is no need to use soap to clean the body or remove oil as the oil is naturally cleansing and anti-microbial. The oil residue will leave the skin soft and lustrous all day. Just use soap on necessary areas (armpits, feet, privates, etc)

The Many Benefits of the Amazing Ancient Practice of Abhyanga:

• Balances high vata common in the postpartum period
• Nourishes the entire body, decreases the effects of aging
• Improves overall muscle tone and vigor in all the dhatus (tissues) of the body
• Lubricates and mobilizes the joints
• Increases circulation of blood and lymph, aiding in gentle detoxification
• Stimulates the internal organs of the body
• Assists in elimination of impurities from the body (the oil helps to draw toxins to the surface to later be washed any with steam and warm water)
• Increases stamina and overall energy
• Calms the nervous system, easing stress and tension
• Stimulates the release of endorphins, creating a sense of happiness and well-being
• Encourages better, deeper sleep
• Makes hair (scalp) grow luxuriantly, thick, soft and glossy
• Softens and strengthens the skin, increasing overall luster and reducing the appearance of impurities such as stretchmarks, wrinkles, cellulite, and even inflamed skin conditions
• Pacifies/balances vata and pitta and stimulates Kapha

If the many benefits of Abhyanga intrigue and excite you, check out the unique benefits of the infant massage. And remember, any massage is better than no massage—so if you can just justify a simple massage of the feet or arms or abdomen, then that’s amazing! If you can only get to it once a week, amazing. Do what you can and eliminate all stress around the practice. But gift yourself as much self-care and body love as possible as you deserve it now more than ever.

Are you ready for more ways to bless your amazing and beautiful postpartum body? Check out these other posts in my Love Your Postpartum Body series:

Sip, Soothe, and Heal: Essential Hydration Tips for Postpartum Recovery

Sweat Smart: A Mindful, Modern Ayurvedic Path to Postpartum Exercise