Padabhyanga: warm oil foot massage before bed

Massaging the soles of the feet with warm oil is a small nightly ritual that Ayurveda recommends for calming vata, easing tired feet and settling the mind for sleep.

Ingredients

1–2 teaspoons sesame oil, coconut oil or ghee
An old pair of cotton socks

How to prepare

Warm the oil slightly by placing the bottle in a cup of hot water for a few minutes.
Test the temperature on your wrist — it should feel pleasantly warm, not hot.

How to use

Sitting comfortably, rub the oil into each sole, heel, toes and ankle for 3–5 minutes per foot.
Wipe off any excess and wear socks to protect your sheets.

Precautions

Avoid on cuts, infections or cracked skin that is bleeding.
People with diabetes should check their feet daily and ask their doctor before massage if they have numbness or wounds.
Oily feet are slippery — be careful walking on hard floors.

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Date coconut ladooDates and desiccated coconut pulsed and rolled. No sugar, no frying.

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Ingredients

How to prepare

How to use

Precautions

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