Ayurveda for Postpartum Part 1: Physical Healing

Aug 25

Your Go-To Nourishment Practices in the First 40 Days

The Role of Ayurveda in Postpartum

Postpartum refers to the period of life after childbirth, but how long that phase lasts, and what someone truly needs during it, can vary widely from person to person. In Western culture, particularly in the U.S., where there is no federal parental leave - there’s often a subtle (or not-so-subtle) pressure to return to “normal” as quickly as possible. In contrast, many South Asian traditions - and other global cultures - recognize postpartum as a sacred window for deep rest, healing, and transformation. Ayurveda, the ancient holistic system of medicine from South Asia, offers a powerful lens for understanding this time. It emphasizes balance in the doshas (Vata, Pitta, and Kapha), the strength of agni (digestive fire), and the cultivation of ojas (vitality or life essence). Together, these principles guide healing in a way that honors the body, mind, and spirit.

In the following sections, we’ll explore key Ayurvedic concepts and gentle, practical tools for postpartum care - so you can feel more grounded, nourished, and connected to your body during this tender transition.

What is Ayurveda?

Ayurveda is an ancient, holistic medical science from South Asia, often translated as “the science of life” or “the art of living.” This expansive system, which dates back thousands of years, is rooted in understanding your unique constitution and learning how to live in harmony with the natural world.

Unlike systems that focus only on treating symptoms, Ayurveda seeks to uncover and address the root causes of imbalance. By cultivating a deeper connection to your inner landscape and the rhythms of your environment, Ayurvedic practices offer a pathway to lasting wellness and vitality.

At The Shah Sisters, we see Ayurveda not as a destination, but as a continuous journey - an ever-evolving practice that invites us to shift how we see ourselves and our relationship to the world around us. This perspective can be especially meaningful during times of transition, like postpartum, when the body and spirit are seeking both healing and recalibration.

New to Ayurveda? Read our flagship article: Ayurvedic Doshas in Pregnancy here.

Postpartum Healing

In Ayurveda, the postpartum period is considered a time of increased Vata dosha - a state characterized by qualities like dryness, lightness, coldness, mobility, and spaciousness. These are the same qualities that birth itself amplifies: the body has just undergone an immense release, and now there's a deep need for grounding and replenishment.

When Vata is elevated, it can manifest as anxiety, disrupted sleep, constipation, and a general sense of instability—physically, emotionally, and spiritually. That’s why Ayurvedic postpartum care focuses on bringing in the opposite qualities: warmth, nourishment, stability, and connection.

This is a time to slow down and soften. To gently restore what’s been depleted with practices that invite the body to feel held and safe again. Ayurveda teaches us that rest is medicine, that warm food heals more than just hunger, and that loving touch - whether through massage or being cared for by others - can restore vitality at the deepest level.

In the days and weeks after birth, the most impactful tools for healing and pacifying vata are often the simplest:

Warm, easy-to-digest meals
Daily rituals of body care
A quiet, comforting environment
Supportive community care that allows the birthing person to fully receive

In this article, you’ll learn more about how these practices create the foundation for long-term health in all levels of your wellbeing - for decades to come.

Ayurvedic Practices for the First 40 Days

The first 40 days after birth are a sacred window in Ayurveda—a time to slow down, receive care, and rebuild from the inside out. It’s believed that how you care for yourself in this early postpartum period can shape your health for years to come.

Ayurvedic wisdom offers simple, deeply nourishing practices that honor this transition and help ground the body, mind, and nervous system.

Warmth + Protection

After childbirth, the body is especially vulnerable to cold and dryness due to excess vata. Warmth is one of the most important foundations of postpartum healing.

Dress in cozy layers
Avoid cold foods and drinks; stick to warm beverages + meals with warming spices
Keep your environment calm, dim, and quiet when you can
Use warm sesame oil for daily abhyanga (self-massage) to protect and nourish the nervous system. Have someone you trust massage you to increase the feeling of being nurtured and supported.

Rest + Rejuvenation

Rest is not a luxury - it’s a necessity for your healing. Ayurveda encourages complete rest during the early postpartum period to allow the body and tissues to recover fully.

Reduce external stimulation (noise, screens, visitors) as much as possible
Nap or rest when the baby sleeps, even if only for short stretches
Create cozy spaces that invite stillness, comfort, and security.
Use belly wrapping to provide gentle support to the abdomen, lower back, and pelvic floor

Gentle, Intentional Movement

While rest is key, gentle mindful movement can support circulation, digestion, and emotional regulation.

Gentle stretching, walking, or pelvic tilts can help you reconnect with your body and release stagnant energy
Always listen to your body. Movement should feel nourishing, not depleting.

Soothing the Nervous System

The postpartum nervous system is tender and vulnerable. Whether from lack of sleep, hormonal shifts, or the emotional demands of new parenthood, grounding practices can help restore calm and mental clarity.

Start or end the day with a grounding ritual: sipping warm tea, journaling, or sitting in quiet stillness
Practice long and smooth exhales with gentle abdominal engagement to calm the nervous system and gently tone the pelvic floor.
Chanting AAA or OM can help release physical tension and help you feel more present.
Allow space to process what you’re feeling. There's no rush to “bounce back.”

These practices aren’t about perfection. They're about creating moments of care and connection that support your body’s innate ability to heal. Even one small ritual, done with intention, can make a lasting impact in the body, mind, and emotions.

Ayurvedic Nutrition for Postpartum Healing

In Ayurveda, food is more than fuel - it’s medicine, especially during the delicate postpartum window. What you eat (and how you eat) directly impacts your recovery, digestion, mental clarity, and emotional steadiness.

The Importance of Agni (Digestive Fire)

After birth, your agni (digestive fire), is naturally weakened. This is partly due to the exertion of labor and the sudden shift in hormones and energy. When agni is low, digestion can slow down, making it harder for the body to absorb nutrients and eliminate waste efficiently.

Rather than jumping back into “normal” eating, Ayurveda emphasizes warming, easy-to-digest meals that rekindle agni and support deep nourishment from within.

Ojas-Building Foods and Practices

Ojas is your vital, lustrous energy. It represents immunity, vitality, and your ability to adapt to stress. After birth, your ojas is often depleted—Ayurveda encourages you to rebuild it slowly and intentionally.

Ojas-building foods and practices include:

Warm, soupy, well-spiced meals that are easy to digest
Bone and meat broth
Ghee, which nourishes tissues, supports hormones, and soothes dryness
Cooked grains like rice or oats prepared with warming spices
Stewed or roasted root vegetables (like sweet potato or squash)
Almonds soaked overnight, dates, and other nutrient-rich, unctuous snacks
Eating without distraction, chewing thoroughly, and resting after meals
Drinking warm herbal teas between meals to support hydration and digestion
Foods you love

Typical postpartum spices to include:

Cumin
Fennel
Ginger
Turmeric
Fenugreek
Coriander

Healthy fats are essential, not only for tissue repair and brain health, but also for balancing hormones and creating stability. Ghee and sesame oil are especially beneficial during this time.

Meal ideas:

Khichadi (a simple dish of rice, lentils, ghee, and digestive spices)
Bone broths or vegetarian broths with warming herbs
Oatmeal with ghee, soaked nuts, cardamom, and cinnamon
Stewed fruits or cooked apples with clove and nutmeg for gentle sweetness

Laying the Foundation for Lifelong Wellness

The early postpartum window is a time like no other - a unique invitation to slow down, be nourished, and rebuild from within. Ayurveda teaches us that rest, warmth, and deep nourishment in the first 40 days can create the foundation for lifelong strength and vitality.

You don’t have to do everything perfectly. Even small, intentional shifts like a warm meal, a moment of stillness, or a soothing breath can help bring you back to balance. When done with presence, these simple practices become powerful medicine.

In Part 2, we’ll move beyond physical healing and explore the emotional and spiritual dimensions of postpartum. You’ll be guided to learn how the doshas influence mental health, additional ways to calm your nervous system, and rituals to reconnect to yourself in this transformative season.