SELF-MASSAGE طب آیورودا،زندگی ساتویک،ذهن و خود،ساتوا، راجاس، تاماس

SELF-MASSAGE

Massages are part of an Ayurvedic lifestyle due to their many benefits. Use these instructions to perform a self-massage at home, and at a time that suits your schedule.

PHYSICAL BENEFITS

Nourishes the body’s dhatus.
Removes fatigue from the body.
Promotes restful sleep.
Relieves tension in the muscles.
Boosts blood circulation.
Protects against aging.
Pacifies the doshas.

Performing a self-massage

A massage is best performed in the morning or late afternoon, but if needed, doing a massage any time is better than not doing one at all. Your stomach should be neither too full nor too empty. Sit on a warm, stable surface in a room that is around 77ºF (25ºC). Use more oil between the steps as required. If you are short on time, you can do only steps 1 and 2 as a simple alternative.

Take a handful of oil in each hand and massage the top of your head using your open palms, then fingertips.

Press down firmly, without causing any discomfort.

Massage each palm, then interlock your fingers, gently tightening them and gently pulling your hands apart. Then do the same to your feet, massaging your soles and interlocking your fingers and toes.

Use your opposite thumb to massage the palm of your hand.

Massage your forehead with horizontal strokes, your temples and cheeks with circular motions, and your chin with horizontal strokes.

Use a circular motion to massage your temples.

Now massage your throat, neck, and shoulders with upward and downward strokes.
Start on your shoulders and stroke down your arms on the outside, stroking back up on the inside. Pay attention to the shoulder and elbow. While vata and pitta are soothed by strokes along the lines of the body hair, kapha benefits from emphasizing the strokes going against the lines of the hair.

Massage around your elbows in clockwise circles.

Massage your legs in the same way as the arms with both hands. Pay attention to the hips and knees. Strokes along the lines of the body hair soothe vata and pitta, while kapha benefits from emphasis on strokes against the body hair.

Massage around your knees in clockwise circles.