Postpartum recovery is not always thought of as a sacred time, however long lasting healing requires thoughtful care and attention. While the joys of motherhood are immense, the physical, emotional, and mental demands of caring for a newborn often lead to fatigue. As an Ayurvedic postpartum doula, I’ve witnessed how certain practices can make all the difference in how new mothers feel. By nourishing the body, mind, and spirit, Ayurveda offers powerful ways to sustain energy and avoid burnout in those early days of postpartum.

Their are simple yet effective Ayurvedic techniques to help you feel restored and energized, not depleted and burnt out. Here’s how:

Creating a Daily Routine (Dinacharya) for Postpartum

Ayurveda emphasizes the importance of a daily routine, or dinacharya, to promote balance and vitality in postpartum recovery. Establishing a consistent daily rhythm helps to stabilize Vata, reduce stress, and support your body’s natural healing processes.

Here’s a simple yet powerful postpartum dinacharya you can incorporate:

1. Morning Routine: Start the Day with Grounding

Wake up early (if possible): Rising with the sun (or as close as your baby’s schedule allows) aligns your body with nature’s rhythms, setting a calm and steady tone for the day.
Warm Water with Lemon: Drinking a cup of warm water with a splash of lemon first thing in the morning helps to stimulate digestion and flush out toxins accumulated overnight.
Abhyanga (Self-Massage): Start your day with a gentle warm oil massage (preferably sesame oil) to calm the nervous system and nourish your skin. The act of massaging promotes circulation and helps balance Vata.
- Steps:
  - Warm the oil and apply it all over your body, using long strokes on the limbs and circular motions around joints and your belly. Pay special attention to head,ears, nostrils and feet.
  - Let the oil sit for 20-30 minutes, then take a warm shower or bath to rinse.
- Benefits: Calms the mind, nourishes tissues, improves circulation, and promotes relaxation.
Gentle Postpartum Yoga or Stretching: After your shower, incorporate gentle postpartum yoga stretches to release tension and increase flexibility. Focus on grounding poses like child’s pose, cat-cow, and seated forward bends to calm the mind and relieve stiffness.

Tip: You can combine breathing exercises (pranayama) with your yoga practice to further calm the mind and energize the body. Simple deep breathing or alternate nostril breathing (Nadi Shodhana) are excellent options.

2. Mid-Morning Nourishment: Fuel Your Body

Eat a Warm, Nourishing Breakfast: A warm, easy-to-digest meal is key to stabilizing Vata. Enjoy a bowl of kitchari or oatmeal with cooked fruits and digestive spices like cinnamon or cardamom. Plan meals ahead to avoid creating stress around what to eat everyday.
- Benefits: Supports digestion, provides sustained energy, and promotes healing.

Getting the Appropriate Supplement Intake

The postpartum period is a time of immense healing and regeneration for the body, and ensuring the right nutritional intake is crucial. While food is foundational, supplements help fill in the gaps and provide key nutrients to support overall well-being, energy levels, and recovery.

During postpartum, the body often needs extra support to restore nutrients that may have been depleted during pregnancy and birth. Key supplements to consider include:

Omega-3 Fatty Acids (DHA & EPA): Supports brain health, mood regulation, and inflammation reduction.
Magnesium: Helps with relaxation, muscle recovery, and sleep quality.
Iron: Vital for replenishing red blood cells and combating postpartum anemia.
Probiotics: Supports gut health, which is crucial for nutrient absorption and immunity.

My preferred choice for pre and postnatal supplemental support is NEEDED. Their supplements are designed specifically for mothers, providing optimal nutrition during pregnancy and postpartum. I highly recommend exploring their comprehensive offerings to support your recovery.
You can check out NEEDED supplements and support your postpartum journey through my affiliate link: NEEDED Pre and Postnatal Supplements.
This post contains affiliate links, which means I may earn a small commission at no additional cost to you if you make a purchase through the links provided. Please know that I only recommend products I trust, use myself, or believe will add value to your postpartum wellness journey. Your support helps keep this blog running, and I appreciate it!

Hydration and Herbal Teas to Replenish Vitality

Hydration and Herbal Teas to Replenish VitalityStaying hydrated is essential for maintaining energy levels and supporting postpartum recovery. While water is important, Ayurveda suggests using herbal teas that are warming and help balance Vata dosha.

Postpartum Tea: This blend is excellent for digestion and calming the mind.
Womb Tea: This soothing tea supports the womb comfort and digestion. You can find these recipes and more in our Ayurvedic Postpartum Recipe book.
NEEDED hydration packets are my "go-to” pre+post pregnancy for boosting electrolytes and trace minerals.

Aim to sip warm liquids throughout the day, particularly after meals, to aid digestion and keep your energy steady.

Tip: Avoid cold or caffeinated drinks, which can disrupt digestion and cause energy crashes.

Daily Sunlight and Vitamin D for Energy and Mood

Daily exposure to sunlight is crucial for replenishing Vitamin D levels, which are often low after pregnancy. Vitamin D plays a vital role in maintaining energy, supporting mood, and regulating the immune system—critical aspects of postpartum recovery.

Sunlight: Try to get at least 15-20 minutes of sunlight daily, especially in the early morning. This helps boost your Vitamin D levels, regulate your circadian rhythms, and promote emotional well-being.
Vitamin D Supplementation: If you live in an area with limited sunlight or find it challenging to get outside, consider a Vitamin D supplement to support bone health, immunity, and energy levels.

Tip: Vitamin D is best absorbed when taken with a meal that contains healthy fats, such as avocado or ghee, so try incorporating it into your breakfast routine.

Afternoon Rest and Hydration: Restore and Replenish

Midday Rest or Nap: If your baby naps during the day, this is an ideal time to rest. Even a 20-minute nap can recharge your energy and support your body’s healing. If sleep isn’t possible, practice Yoga Nidra (a form of deep relaxation) or take a moment of stillness to meditate.
Stay Hydrated with Herbal Teas: Sip on warm, hydrating herbal teas like ginger-tulsi or saffron-rose throughout the day to support digestion and energy levels.

Evening Routine: Wind Down with Calming Practices

Warm Oil Foot Massage: In the evening, give yourself a short pada abhyanga (foot massage) with warm sesame or almond oil. Focus on the soles of your feet to help ground Vata and prepare your body for sleep.
- Benefits: Promotes relaxation, better sleep quality, and calms the nervous system.
Early, Light Dinner: Eat an early dinner that’s easy to digest, like a light vegetable soup or mung dal. Make sure the food is warm and mildly spiced to balance Vata.
Self-Care Time: Before bed, take time to engage in a calming activity like reading, journaling, or listening to soothing music. Avoid stimulating activities like screen time.
Bedtime Ritual: Aim to sleep by 9:30-10:00 PM, aligning your body’s circadian rhythms with nature. If you struggle to fall asleep, drink a cup of warm almond milk spiced with nutmeg and cardamom to promote restful sleep.

A few extra notes on the Benefits of Establishing a Daily routine

Following a daily routine (Dinacharya) offers both physical and emotional benefits:

Balances Vata Dosha: A structured daily rhythm provides the grounding that postpartum mothers need to balance Vata and reduce anxiety or restlessness.
Promotes Physical Healing: Regular self-care practices like abhyanga and gentle yoga improve circulation, reduce tension, and support the body’s healing process.
Stabilizes Energy Levels: By incorporating warm, nourishing meals and herbal teas, your energy levels remain stable, helping to prevent burnout.
Supports Emotional Well-being: Simple practices like journaling, meditation, and self-massage help mothers stay connected to their emotional needs, promoting calm and reducing feelings of overwhelm.
Improves Digestion: Ayurvedic routines that incorporate digestive teas and easy-to-digest meals support your body’s ability to absorb nutrients, which is essential for postpartum recovery.

Ayurveda teaches us that the first 42 days after birth are critical in shaping the next 42 years of health. By making intentional choices—whether through nourishing foods, herbs, supplements, or moments of mindful rest—you can protect your energy and set the foundation for long-term well-being. If you’d like personalized guidance, I offer Ayurvedic postpartum consultations to support your unique journey. Click on the link to book a Postpartum Support call with Mothersource.

Disclaimer: The information provided in this article is intended for educational and recreational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider for personalized medical guidance or before starting any new health regimen, especially during the postpartum period. The content shared here is based on traditional Ayurvedic principles and is meant to inspire wellness practices, not to replace professional medical care.

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