By Felicia Tomasko
We may recognize the value of lying on a table and giving over our bodies to the trained hands of a professional massage therapist. But everyday? For most of us, receiving a professional daily massage is just not possible. But, according to the ancient Indian medicinal tradition of Ayurveda, massage is as critical to our routine as washing our hair or brushing our teeth. Rather than rely on someone else, self-massage is a nurturing addition to our daily bathroom ritual.
The practice of self-massage in Ayurveda is mentioned in written texts that are more than 3,000 years old. Beginning in infancy, parents massage babies to increase suppleness and flexibility, improve digestion, soften the skin, soothe the nervous system, and enhance bonding. Later, children are taught self-massage, which they continue throughout their lives.
Self-massage can initially seem overwhelming, after all, who has time to squeeze one more thing into the day? But a few minutes of simple pampering can not only set the tone for the rest of the day but also can provide an amazing array of benefits. Self-massage can hydrate and soften the skin, promote detoxification and cleansing, enhance immunity, breakup scar tissue, stimulate the lymphatic system, and help purge lactic acid and other metabolic waste products from the muscle tissue. Massage is currently a hot topic for medical research and studies have shown an array of benefits, including a reduction of anxiety and cravings, increased energy, decreased pain, fewer headaches, increased lymphatic drainage, and reduced recovery time after athletic activity.
What to use
According to Ayurveda, oil is the most effective medium for massage; it nourishes both the skin and the deeper tissues. Cooling oils such as coconut or sunflower are soothing in the summertime, while warming oils like sesame increase circulation in the cold of winter. Neutral oils – shea butter, almond, sunflower, and jojoba – can be used year-round. Also look for all natural massage products (see sidebar for suggestions).
When
Morning is the recommended time for massage, before bathing or showering. Warm water helps oil penetrate into the skin, cleansing the lymphatic system and relieving muscular tension. Morning massage stimulates the nervous system, softens stiff muscles, and can even substitute for a strong cup of coffee.
How to perform self-massage
In Ayurveda, massage is administered from the head to the feet. You can either apply oil to your scalp, or massage with dry hands. Vigorously rub your fingertips on your scalp to stimulate pressure points, increase circulation, and calm the mind. Then, use your fingertips to massage around your face and forehead. Continue the treatment down the sides of your nose and along your jaw, cheeks, and ears. Face massage prevents sinus congestion and relieves stress and muscular tension. Working the earlobes and area around the ears especially soothes the nervous system through the stimulation of pressure points.
Moving down your neck, chest, abdomen, and back, use your whole hand and pay particular attention to stiff areas, such as your shoulders, neck, or low back. To relieve stress, press the points halfway between your neck and the edge of your shoulder (the center of the trapezius muscle). Massage under your arms and along the sides of your chest and ribs to encourage lymphatic drainage by stimulating the high concentration of lymph nodes there.
Vigorous massage around the hips and low back relieves tension that collects from too much sitting. Circular motions around the abdomen encourage healthy digestion and elimination. When massaging your arms and legs, use long strokes on the large bones to increase circulation, release muscular tension, and move prana or chi (life force), but use circular motions around the joints to increase flexibility and stimulate the release of synovial fluid, the joint’s lubrication.
Massaging the soles of the feet should be avoided before showering to reduce the risk of slipping or sliding. An Ayurvedic ritual for foot massage is to massage the feet with oil before going to sleep; such practice can calm the entire body through stimulating pressure points on the soles of the feet.
Just a few minutes of massage can create a new experience of bringing the spa atmosphere home, making every day an opportunity to pamper yourself and encourage well-being.
Resources for Massage
Massage Oils and Lotions
Aubrey Organics Natural Spa Sea Wonders Massage Lotion www.aubrey-organics.com
Auromere Ayurvedic Imports www.auromere.com
Banyan Botanicals Ayurvedic massage oils www.banyanbotanicals.com
Jason Body Care products www.jason-natural.com
Santa Barbara Massage Cream www.deeptissue.com
Weleda massage oils www.weleda.com
Books
Ayurvedic Massage: Traditional Indian Techniques for Balancing Body and Mind by Harish Johari, Healing Arts Press, 1996
The Book Of Massage: The Complete Step-by-Step Guide to Eastern and Western Technique by Lucinda Lidell, Carola Beresford Cooke, Anthony Porter, Fireside, 2001.
The Complete Book of Massage by Clare Maxwell-Hudson, Random House, 1988.
The Encyclopedia of Ayurvedic Massage by John Douillard, North Atlantic Books, 2004.
The Massage Book by George Downing, Random House, 1998.
The Complete Guide to Massage by Susan Mumford, Plume Books, 1996.
Super Massage, Simple Techniques for Instant Relaxation by Gordon Inkeles,Arcata Arts, 2001.
November/December 2004
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