A home spa ritual: bath, soak and massage in one evening

Why a ritual, not a treatment

A home spa works because it is unhurried and repeated. Ayurveda's daily routine puts oil massage and bathing at the centre of self-care, and a small Stanford pilot found daily self-massage gave benefits similar to professional massage twice a week. The aim here is a calm, pleasant hour you can repeat every week.

What you need

• A body oil, warmed
• Foot soak salts and a basin
• Rose water or a few drops of bath oil
• Two towels and comfortable clothes

Step 1: oil massage (15 minutes)

Follow our abhyanga guide: scalp, face, long strokes on the limbs, circles on joints and abdomen, feet last. Leave the oil on while you prepare the soak.

Step 2: foot soak (15 minutes)

Fill a basin with warm water and stir in a small handful of herbal salts until dissolved. Soak your feet, then use a soft brush or pumice on the heels. Kart Naturals' Tender Foot Spa Salt blends salts with tea tree, olive and patchouli for this step.

Step 3: warm bath (15 minutes)

Bathe in warm water with a cup of rose water or a few drops of body oil. If you have no bathtub, a warm shower works: let the oil sit a little longer, then wash gently with a mild body wash.

Afterwards

Pat dry, apply hand and body lotion to hands and feet, drink a glass of water and go to bed early. Skin is softest straight after the bath, so moisturising then makes the most difference.

Safety notes

Keep water warm rather than hot, especially if you have heart conditions, diabetes or are pregnant. Skip oil and salts on broken skin. Essential oils can irritate sensitive skin; patch test new products.