I am nearing five decades on this earth and have spent almost twenty-five years immersed in Ayurveda. Yet, how did this powerful line from the shloka –“Abhighātāt balam dadyāt śramāt sambhṛtavān iva”—slip into the recesses of my mind? Or perhaps, in the rhythm of regular life, I simply lost sight of its wisdom—even though I am unwavering in routines that promote health and prevent illness.
The verse means:
“Regular Abhyanga (oil massage) bestows strength to the body, making it resilient to injuries—just like a well-trained warrior, fortified by endurance, withstands fatigue and strain.”
It took an accident to bring this truth back to me.
Last year, a three-wheeler I was in collided with a four-wheeler, toppled over, and skidded along the road. I had no open wounds, but my body bore the impact—bruised knees, sore arms, and deep muscular trauma. Though nothing was broken, it took me months to regain the ease I once had in my yoga practice. Postures that once felt effortless now required patience, rehabilitation, and pain management.
And that’s when it struck me—had Abhyanga been a part of my regular routine, my injuries would have been minimal, and recovery would have been faster, smoother.
I see this pattern in my Ayurvedic practice all the time—patients unknowingly linking old injuries to their present-day aches and pains, especially in their knees and back. And they are not wrong. Post-traumatic arthritis is real.
Yet, in our modern world, we rarely talk about preventing wear and tear before it sets in. We focus on healing after the damage is done. But Ayurveda has always known better—Abhyanga is not just self-care; it is self-preservation.
I remember growing up, Abhyanga (oil massage) was a cherished ritual in Indian households. While daily practice was ideal, it was commonly performed once or twice a week, or at least once or twice a month. It was a deeply ingrained tradition, passed down through generations, ensuring strength, flexibility, and resilience.
Now, this practice has almost vanished. Modern lifestyles have pushed it aside, replacing time-honored self-care with hurried routines and quick fixes. But in neglecting Abhyanga, we have also weakened our body’s natural defenses against injury and wear and tear.
Snehana: Cultivating Balance and Warmth
In Ayurveda, Snehana—the practice of oleation—extends beyond mere physical nourishment. Abhyanga (oil massage), a form of Snehana, plays a vital role in balancing Vata, the dosha associated with movement, dryness, and restlessness. By calming the nervous system and soothing the senses, Abhyanga fosters mental tranquility, easing stress and anxiety. Interestingly, Sneha also means “love and affection”, reminding us that just as warm oil softens and protects the body, a pleasant disposition—rooted in self-care and inner calm—enhances our relationships with others. When we nurture ourselves with Abhyanga, we cultivate not just physical strength, but also a gentler, more harmonious way of being in the world.
The classical Ayurvedic text, Ashtanga Hridaya, extols the virtues of Abhyanga (oil massage), painting it as more than just a self-care ritual—it is a shield against time and wear:
“Abhyangamācaret nityaṃ sa jarā-śrama-vātahā |
Dṛṣṭi-prasāda-puṣṭy-āyuḥ-svapna-sutvaktva-dārḍhyakṛt ||”
— Ashtanga Hridaya, Sutrasthana (2.8-9)
Meaning:
Regular Abhyanga prevents aging, wards off fatigue and Vata disorders, enhances vision, promotes strength and longevity, ensures deep sleep, nourishes the skin, and fortifies the body.
But if Ayurveda truly sold me Abhyanga, it was through this verse—especially the second line. For someone who walks through life advocating and embracing self-care & resilience these words resonate deeply:
“Vātaśrama-kṛśāngānām viṣamaśarīriṇām |
Abhighātāt balam dadyāt śramāt sambhṛtavān iva ||”
— Ashtanga Hridaya, Sutrasthana (2.11)
Meaning:
For those with fragile, fatigued, or irregularly shaped bodies and those prone to injuries, Abhyanga restores strength—just as a well-oiled machine moves effortlessly, resists wear and tear, and endures the test of time.
Because why merely exist, when you can move through life—fluid, strong, and unshaken?
How Abhyanga Shields the Body from Injury
The Ashtanga Hridaya shloka beautifully illustrates how regular Abhyanga fortifies the body, making it resilient against strain and injury. But what makes this practice so powerful? Let’s delve into the deeper Ayurvedic perspective behind its protective and strengthening effects.
- Lubricates, Strengthens, and Protects: Abhyanga nourishes muscles, joints, and skin, preventing wear and tear—much like oiling a machine enhances smooth function. Oil is absorbed through the skin, enhancing circulation and nourishing the underlying tissues, which supports muscle tone and joint stability. This keeps the body resilient and injury-resistant. Ayurveda states, “Sneho yati snehatwam”—oil brings smoothness and flexibility.
- Reduces Vata (Main Cause of Injury): Since injuries often stem from Vata’s dryness and instability, oil massage counteracts this by keeping the body supple, reducing stiffness, and preventing brittleness.
- Enhances Circulation and Healing: It boosts blood flow, ensuring proper nutrient and oxygen delivery to muscles and joints, accelerating repair, and eliminating toxins.
- Forms a Protective Shield: The oil layer safeguards against external shocks, extreme temperatures, and microtears in muscles and ligaments.
- Increases Flexibility and Range of Motion: A well-oiled body remains elastic, preventing muscle pulls, ligament tears, and joint stiffness.
- Used by Warriors and Athletes: Traditional fighters practiced Abhyanga daily to enhance strength, resilience, and injury resistance.
While Abhyanga is deeply nourishing and protective, it is not suited for everyone at all times. Those experiencing heavy Kapha conditions, excessive mucus, fever, or indigestion should avoid it, as oil can further clog channels and slow digestion. Similarly, individuals recovering from Panchakarma, suffering from acute infections, or dealing with severe Ama (toxins) should wait until their system is clear before indulging in this practice.
For those who can benefit, choosing the right oil is essential. Sesame oil is warming and deeply penetrating, making it ideal for Vata types. Coconut oil, with its cooling and soothing nature, is better suited for Pitta or those in hot climates. Mustard oil is invigorating and helps counter Kapha stagnation. When deeper healing is needed, Ayurvedic medicated oils offer therapeutic benefits—Mahanarayana Taila strengthens joints and relieves muscular pain, Dhanwantharam Taila is excellent for nervous system balance, and Pinda Taila soothes inflammation.
Abhyanga is like a natural armor—just as a shield safeguards a warrior, this daily practice protects the body from external shocks, injuries, and physical strain. It strengthens, nourishes, and builds resilience, making it an invaluable ritual for athletes, yoga practitioners, and anyone leading an active life. A well-oiled body moves with ease, withstands stress, and recovers faster. Embracing Abhyanga isn’t just about self-care; it’s about fortifying yourself from within. I hope you, too, will make this a part of your daily routine
Simple Steps for Self-Abhyanga (Starting from Legs)
- Warm the Oil – Slightly heat sesame or coconut oil.
- Legs & Feet – Long strokes on legs, circular motions on knees, ankles, and soles.
- Back & Spine – Reach as much as possible, using firm strokes.
- Abdomen & Chest – Clockwise circles on the abdomen, gentle strokes on the chest.
- Arms & Hands – Long strokes on arms, circular on joints.
- Neck & Shoulders – Use upward strokes on the neck, circular on shoulders.
- Face & Scalp – Massage in circular motions.
- Rest for 10-15 Mins – Let the oil absorb.
- Rinse with Warm Water – Use besan [Gram flour] or mung dal [green gram flour ] powder to remove excess oil, or simply rinse with warm water.
Now, feel refreshed and nourished!
For a step-by-step demonstration of self-Abhyanga, you can watch this video by [Mudita Institute ] https://www.youtube.com/watch?v=CmuggGjxEf8&t=4s
PS : Researches to support the benefits of abhyanga , These findings underscore Abhyanga’s potential in promoting stress relief, cardiovascular health, improved circulation, and aiding in physical rehabilitation, thereby supporting its traditional uses in Ayurveda.
A prospective study on the effects of Ayurvedic massage in post-stroke patients https://www.sciencedirect.com/science/article/pii/S0975947617304783
Pilot study investigating the effects of Ayurvedic Abhyanga massage on subjective stress experience https://pubmed.ncbi.nlm.nih.gov/21568717/
Role of Shirodhara and Abhyanga on serum cortisol in Anxiety – A case report
https://pubmed.ncbi.nlm.nih.gov/39799837/
Clinical study on Sandhigata Vata w.s.r. to Osteoarthritis and its management by Panchatikta Ghrita Guggulu
https://pubmed.ncbi.nlm.nih.gov/22131685/