Understanding Postpartum Care through Ayurvedic Principles

Postpartum care, known as Sutika Paricharya in Ayurveda, is a critical phase that focuses on the holistic recovery and rejuvenation of new mothers. According to Ayurvedic principles, the postpartum period, or the first 42 days after childbirth, is considered vital for the mother’s long-term health and well-being. This period is an opportunity to restore balance, promote healing, and ensure a smooth transition into motherhood. Here are key Ayurvedic principles that define postpartum care:

1. Vata Balance:

   • The primary goal is to balance the Vata dosha, which can become aggravated due to childbirth. Vata governs movement and can lead to feelings of anxiety, dryness, and instability if not balanced.

   • Practices include warm oil massages (Abhyanga), consuming warm, nourishing foods, and maintaining a warm, stable environment.

2. Dietary Nourishment:

   • Focus on a diet that is warm, easy to digest, and rich in nutrients to support digestion and rejuvenation.

   • Foods like cooked vegetables, grains, ghee, and soups are emphasized to provide strength and vitality.

3. Rest and Rejuvenation:

   • Adequate rest is essential to allow the body to heal and recover. This includes getting enough sleep and taking naps as needed.

   • Avoiding strenuous activities and gradually reintroducing physical activities are recommended.

4. Hydration and Herbal Support:

   • Staying hydrated with warm water and herbal teas helps in flushing out toxins and supporting digestion.

   • Ayurvedic herbs and supplements, such as Ashwagandha and Shatavari, are often used to promote strength and lactation.

5. Emotional and Mental Well-being:

   • Practices like meditation, pranayama (breathing exercises), and mindfulness are encouraged to maintain emotional balance and mental clarity.

   • Building a support system with family, friends, and postpartum doulas is vital for emotional support.

6. Routine and Rituals:

   • Establishing a daily routine (Dinacharya) that includes self-care practices like oil massage, gentle yoga, and proper hygiene helps in grounding and stabilizing the body and mind.

   • Engaging in rituals and traditions that foster a sense of peace and joy.For myself and the mamas I work with, it's crucial to approach your postpartum period with a clear, strategic plan.

Why? In times of great change and uncertainty, having a plan creates structure, stability, and peace of mind. When there are so many "unknowns," the mind can feel chaotic and unsafe. Creating a plan, along with your vision and needs in mind, can be the key to transforming the imbalances moms encounter. Utilizing the

This is a powerful testament to the effectiveness of a well-orchestrated postpartum plan—here is the plan I use for transformation in the first 42 days following childbirth.

Dinacharya: The Ayurvedic Daily Routine

In Ayurveda, daily routine, or Dinacharya, is considered essential for maintaining health and well-being. Incorporating these practices into your postpartum plan (and everyday life in general) can significantly enhance your recovery and overall sense of balance. Here's a snapshot at my recommended Ayurvedic daily routine and its benefits:

Morning Routine

1. Wake Up Early:

   • Wake up early, ideally before sunrise. This helps sync your body with natural rhythms. Yes, we get it! Mama’s are already early risers with a newborn. After the first few weeks, a morning routine will feel comforting.

2. Oral Hygiene:

   • Tongue Scraping: Use a tongue scraper to remove toxins and bacteria from the tongue.

   • Brushing Teeth: Brush with a natural, fluoride-free toothpaste.

3. Hydration:

   • Drink a glass of warm water to stimulate digestion and hydration.

4. Oil Pulling:

   • Swish a tablespoon of sesame or coconut oil in your mouth for about 15-20 minutes. This helps detoxify and improve oral health.

5. Nasya (Nasal Drops):

   • Apply a few drops of warm sesame oil or ghee in each nostril to lubricate and protect nasal passages.

6. Abhyanga (Self-Massage):

   • Perform a gentle self-massage with warm sesame or almond oil. Focus on the scalp, joints, and feet. This helps improve circulation and relaxation.

7. Bathing:

   • Take a warm shower or bath to cleanse the body and relax the mind.

8. Yoga and Pranayama:

   • Engage in gentle postpartum yoga and deep breathing exercises. This helps restore physical strength and mental clarity.

9. Meditation:

   • Spend a few minutes in meditation or mindfulness practice to center your thoughts and reduce stress.

Mid-day Routine

1. Healthy Eating:

   • Consume a nutritious breakfast that includes warm, easily digestible foods like oatmeal, fruits, and herbal teas.

   • Have a balanced lunch with cooked vegetables, grains, and protein.

2. Herbal Support:

   • Drink herbal teas or take recommended Ayurvedic supplements to support digestion and vitality.

3. Rest and Relaxation:

   • Take a short nap or rest to restore energy levels. Ensure a calm environment to relax both mind and body.

Evening Routine

1. Light Dinner:

   • Have a light, early dinner consisting of warm, nourishing foods. Avoid heavy or cold meals.

2. Wind Down:

   • Engage in relaxing activities such as reading, gentle stretching, or listening to calming music.

3. Oil Massage-Abhyanga:

   • Perform another short oil massage, focusing on the head,ears and feet, to promote relaxation and improve sleep quality.

4. Bedtime Ritual:

   • Practice gratitude or journaling to reflect on the day.

   • Engage in a brief meditation or deep breathing exercise to prepare for sleep.

5. Sleep:

   • Aim to go to bed early, around 10 PM, to ensure adequate rest and recovery.

Additional Tips for Postpartum Dinacharya:

1. Dietary Adjustments:

   • Focus on warm, cooked foods that are easy to digest.Especially weeks 1-4.

   • Include ghee, digestive spices like ginger,garlic,coriander and cumin in your diet to aid digestion and balance.

2. Hydration:

   • Stay hydrated throughout the day with warm lemon water, herbal teas made with tulsi,nettle, fennel & fenugreek,rose and soups and bone broths.

3. Support System:

   • Seek support from family and friends(before the postpartum window) to help with household chores and baby care.

4. Emotional Well-being:

   • Connect with a postpartum support group or counselor to share experiences and receive emotional support.

Example Day of Postpartum Dinacharya:

• 5:30 AM: Wake up, tongue scraping, brush teeth, drink warm water.

• 6:00 AM: Oil pulling, nasya, self-massage.

• 7:00 AM: Shower, yoga, pranayama.

• 8:00 AM: Breakfast – warm oatmeal with ghee and spices.

• 10:00 AM:Mid-morning- Milk tonic (See Ayurvedic Postpartum recipes)

• 12:00 PM: Lunch – cooked vegetables, grains, and protein.

• 1:00 PM: Rest, meditate, read.

• 4:00 PM: Snack – herbal tea, stewed fruits, Sesame Laddu’s.

• 6:00 PM: Dinner – light, warm soup, bone broth with basmati rice.

• 7:00 PM: Relaxing activities:light oil massage, light yoga

• 9:00 PM: Bedtime ritual – gratitude, meditation.

• 10:00 PM: Sleep.

My Postpartum Journey

When I was in my postpartum journey, I knew I wanted more than just to "get through it." but I had no idea how until I learned about Ayurveda and specifically, Ayurvedic Postpartum Care. My goal was to heal and repair from postpartum and the ailments I had previously before conceiving, ensuring my recovery was as nurturing and empowering as possible.

Here’s how I structured my approach and the positive outcomes it delivered during my 42 days:

1. Pre-Planned Nutrition:

   • I arranged a month of recipes and pre-planned meals designed to support my body's healing and energy needs. These Ayurvedic meals helped in my physical recovery and lifted the mental load of meal planning. Refer to my Ayurvedic Postpartum Recipe book for detailed recipes.

2. Scheduled Self-Care Blocks:

   • Rest and self-care were non-negotiable appointments in my daily calendar. This included daily abhyanga, belly binding, and herbal baths, which allowed my body to heal and provided essential moments of reset to connect with myself and my newborn. I scheduled this like it was my job!

3. Daily Routine:

   • Following Dinacharya, I mapped out each week based on my level of recovery. This routine created structure and stability, essential for both physical and emotional well-being.

4. Pre-Arranged Support System:

   • I communicated roles and expectations to my support network long before delivery. This ensured household tasks were managed, allowing me to focus on recovery and bonding with my baby.

5. Professional Support on Speed Dial:

   • Having a list of professionals, such as lactation consultants and healthcare providers, helped me address any concerns immediately without the stress of last-minute searches.

6. Boundary-Setting with Visitors:

   • I established clear visiting rules, communicated to friends and family, ensuring my energy was preserved for healing and caring for my baby.

The Results

Within 42 days, I not only felt at peace but also stronger and more connected with my baby. This routine established a sustainable foundation that supported both my well-being and my new role as a mother. This wasn’t just recovery; it was a holistic transformation that set the foundation for my ongoing journey into motherhood.

Why This Matters

Your postpartum period is a crucial time that demands more than just coping; it is a sacred window that can change the course of your life. It requires strategic planning and support. At Mothersource, we are dedicated to helping you create a postpartum plan that mirrors the success I experienced. Let's ensure that your transition is not just manageable but profoundly fulfilling.

If you’re ready to create a postpartum plan that works just as effectively and dont have the resources to hire a postpartum doula, the next best thing is to build your resources and knowledge through our POSTPARTUM BLUEPRINT COURSE. Our course is specifically designed to empower mothers to prepare for postpartum with practical applications to implement daily and how to avoid imbalance and depletion.

Through intentional planning and devotion to self-care throughout pregnancy into postpartum, you can feel a sense of joy and empowerment as a new mother.

PHOTO CREDIT: MISHANI LONDON