The Ayurvedic Self-Massage Guide — Abhyanga & Padabhyanga

Two rituals that ask you to slow down — 10 minutes at a time.

Abhyanga & Padabhyanga, exactly as your body wants them. 🌙

🦶 Ritual 1: Padabhyanga — ghee foot massage, for sleep

Before bed: warm 1 tsp ghee or sesame oil. Massage each foot for 3–5 minutes — sole, arch, each toe, slow circles on the heel. Wear old socks, sleep. Ayurveda links the feet to nervous-system calm; the modern translation: it down-regulates you before sleep. Do it nightly in period week.

🫧 Ritual 2: Abhyanga — the 10-minute full-body version

Before your bath, 2–3 times weekly: warm sesame oil. Long strokes on long bones, circles on joints and belly (clockwise on the belly), gentle on the chest, firmer on the legs. Sit for 5 minutes, then a warm shower. Don’t aim for spa perfection — done imperfectly daily beats done perfectly never.

🌙 When in your cycle?

Week before period: both rituals, more often — your body runs Vata-high then, and massage is its antidote. Day 1–2: just the belly heat ritual + Padabhyanga at night.

💬 Which oils suit YOUR body type? Ask free

Dr. Anjali (BAMS), private, on WhatsApp, no purchase needed.

🌙 The oils for your ritual