Foot Oiling

Warm oil on the soles before bed. The fastest way to settle a busy head.

6 minVataPitta

How to do it

Warm a little sesame oil and work it into each sole for two or three minutes, using the thumbs in firm circles from heel to toes. Pay particular attention to the centre of the sole and around the ankle bones. Put on cotton socks afterwards and go straight to bed.

SeatedSeated in the chair with one foot across the opposite knee.

The sequence

4 steps

1Warm the oilA small amount of sesame oil, comfortably warm.
2SolesFirm thumb circles from heel to toes, two minutes each foot.
3Ankles and toesCircle each ankle, then draw each toe out gently.
4Socks onCotton socks before you stand up — every time, without exception.

What it does

Settles a busy head faster than almost anything else, and helps you get to sleep.

When you'll be given it

Evening practice, rest days, and the Ratri Sandhya wind-down.

Where it comes from

Ashtanga Hridayam, Sutrasthana 2 — padabhyanga in the daily routine.

Take care

Oiled feet on tile or stone are genuinely dangerous. Socks on before you stand up, every time.

Not sure whether it suits you? Ask a Vaidya.

There's no button here to start this. Your practice is prescribed each morning — that's what keeps the dose honest.