There
are common postpartum experiences that you may encounter in the days or
weeks following the birth of your babe. Many women are shocked at these
unexpected occurrences and think, “How come no one told me about this! ?”
A wide range of feelings and physical experiences are completely normal. Don’ t be surprised if you experience any of the following:
You may be bleeding for several days up to several weeks; if you
overexert your body , your bleeding can increase or come back. You may have cramping pains during breastfeeding as your uterus
shrinks back to its normal size. You may need help getting out of bed to go to the bathroom or
shower . Try not to get out of bed for any reason other than these for
at least the first five days. You may feel weak. V ery weak. Perhaps weaker than you have ever
felt before.You may feel more vibrant and powerful than you have ever felt in
your life. You may not have an appetite, or you may forget to eat. You may feel hungry and have a huge appetite! You may feel guilty for needing so much help. (“Can you bring me
some water?” “Can you help me into the shower?” “Can you plug my
phone in?” “Can you help me sit up and fluf f my pillow so I can
breastfeed?” “Can you bring me some lunch?”) Allow  yourself to ask
for help. You may have pain or a feeling of heaviness in your pelvic floor if
you are standing for too long, especially if you have stitches. You may feel out of breath, even after going for short walks around
the house. You may feel strange in your body , as it has adapted to pregnancy
and is now suddenly not pregnant anymore. Your bones may have
shifted; your weight may be carried dif ferently; your posture may feel
different; your breathing may feel dif ferent. You may feel restless, like you want to get out and do things or get
up and clean the house (…don’t). It might hurt to pee or poop. It might not hurt to pee or poop, but just the idea of it can feel scary! You might be overwhelmed with feelings of love toward your baby
right away! Or it may take time for the love to grow . It will. You might grieve the life you’ve left behind. During the postpartum window , all kinds of feelings, emotions, thoughts,
experiences, pains, joys, and realizations may arise. You may not have
thought that your body would need time after birth to heal. Do not hesitate
to reach out to your care providers, friends, or family members if you arenot sure if what you are experiencing is normal. Hearing reassurance from
others who have been there before can be a huge relief! When preparing for your postpartum window , educate yourself on what
to expect and how to navigate it. This can turn a potentially challenging
time into one of the most blissful times of your life. My sacred window was the best few weeks of my life: it was a time of
resting in bed with my sweet, soft, cuddly baby and spending every moment
soaking in everything about her; having a support person who was prepared
and ready to serve my needs and be at my side for help, cooking all my
Ayurvedic meals, teas, and snacks; resting mostly at home for six weeks
alone with my family in order to adjust to our new baby; receiving
abhyanga massages from an Ayurvedic massage therapist and dear friend;
having a meal train set up so that friends and local wise women could
deliver daily meals for my family and me; and generally honoring the
sacred window by simply giving myself the time and space that I needed to
heal. This type of experience takes preparation and planning, gathering of
resources, patience, and dedication to achieve. Before the baby is born, your natural nesting instincts will have you
planning and preparing, or ganizing and gathering. Use this ener gy to plan
your postpartum window . Clear your schedule for six weeks after the birth
as much as you can. Make arrangements for work leave, older children’ s
schedules, pets, house cleaning, meal preparation, and any other
responsibilities you may have. The more you think of now , the less you will
have to worry about when all you want to do is stare at that sweet baby in
your arms! Gather some recipes you will want cooked during your postpartum
window (see chapter 8 for some staples) and buy the dry groceries in
advance. Make a grocery list for anything you cannot buy in advance and
leave it accessible for your support person so that they can go to the store
for you when needed. If your support person is unavailable, look into
ordering from online grocery delivery services. Print out the recipes so
someone can cook them for you. Deep-clean your house just before your
due date (including doing all the laundry) so that you can enjoy a clean,peaceful, sattvic environment with your newborn baby . Consult an
Ayurvedic postpartum doula—someone who is educated and trained to help
you prepare and navigate your postpartum window following Ayurvedic
guidelines. You will already have a lot on your plate with preparing for birth
and your baby . Adding the element of Ayurveda to your planning may seem
overwhelming, especially if it is unfamiliar . Talk with an Ayurvedic
postpartum doula to explore what your personal needs are for your
postpartum window and how they can best support you. Ayurvedic postpartum care is needed for every mother , though it can
sometimes be quite costly . A traditionally inspired blessing way or a baby
shower—or maybe both!—can be a great way for your tribe to support your
postpartum healing. A blessing way is a celebration of the journey into
motherhood, but instead of showering the baby with gifts, friends and
family shower the mother with love, support, and blessings in her transition
into becoming a mama. A baby shower or a blessing way can include
opportunities to prepare for the postpartum window:
Start a “postpartum care” fund where friends and family can
make a donation for your postpartum care instead of buying a
gift. This can help pay for doula care, massages, or hiring extra
help like cleaners and childcare for your older children. Start a meal train so friends and family can sign up to bring a
postpartum meal. Put postpartum care items on your baby registry , such as a
pressure cooker; a thermos; hot water bottles; a postpartum
belly wrap; organic sesame oil; herbs like dashamula, fenugreek,
and fennel; organic dates; basmati rice; and ghee. Create a sign-up sheet for friends and family to take on dif ferent
support tasks postpartum, such as grocery shopping, giving
older children rides to and from school, catching up with dishes,
doing laundry , or tidying the house.Postpartum-Prep Activity for Your Blessing W ay
1.Gather various organic dried herbs and oils from the directions
below and have them arranged in separate jars on a table. Provide your guests with string, scissors, labels, markers,
empty paper tea bags, and jars. 2.Explain to your guests that the herbs have healing benefits for a
postpartum mother , and that you will use what they make
during your postpartum window to support you in your healing. 3.Allow each guest to make as many items as they wish (or as
you have supplies for). Infused Oils
Your guests can choose any of the dried herbs listed below , place
them in a jar , and pour sesame or sunflower oil over them. Ask them
to label the jar , and then you can save it for when you need it! You
can place the filled jars on a windowsill where warmth from the sun
will pull the medicinal qualities of the herbs into the oil. After six or
eight weeks, strain out the herbs and keep the infused oil to use as
needed for support postpartum. Three potential combinations:
hemorrhoid relief oil: sesame oil with St. John’ s wort, yarrow ,
rose
nipple soothing oil: sesame oil or ghee with comfrey , calendula,
plantain, chamomile
abhyanga oil: sesame oil, rose, jasmine, lavender , calendula,
chamomile
Herbal T ea Blends
Provide empty paper tea bags for your guests. They can choose any
combination of the following herbs and place them in a bag. Labelthese along with what they are used for and save them for when you
need them most! Herbs for nervous system support:
chamomile
lavender
licorice
Herbs for digestive support:
coriander seeds
cumin seeds
dried ginger
fennel seeds
Herbs for lactation support:
chamomile
fennel seeds
fenugreek
licorice
red raspberry leaf
Epsom Salt Soaks
Guests can mix Epsom salts and herbs in a jar and add a couple drops of
essential oils for added benefits and scent. Label the jars, and when you are
ready to use them, pour them into the bath (or place them into a lar ge tea
bag or sock to keep the herbs from getting stuck in the drain). Epsom salt
soaks can be made with any of the following herbs:
calendula
chamomile
comfrey
lavenderrose
rosemary
sage
yarrow
Herbal Baths
Guests can choose a combination of herbs and place them in a jar
for you to use in making herbal baths. Share the following benefits of
each herb with your guests so they can craft a bath for you with deep
intention and healing energy . They can write a little note on the jar
sharing the benefits of the herbs or expressing their blessings and
wishes for your postpartum healing. Following “Guidelines for an
Herbal Bath” on this page , a lovely bath can be created from any
combination of the following herbs:
ashoka: Ashoka is perhaps Ayurveda’ s most supportive herb for
the female reproductive system. It is also said to remove sorrow
and grief that is hidden in the womb. calendula: Calendula is a powerful healer of scars and wounds,
making it very supportive for mamas who experience perineal
tears during birth, have had stitches, or underwent a C-section. It
also can help prevent infections. chamomile: Chamomile is gentle and calming. It relaxes the
entire nervous system and can reduce muscle tension and
cramping. It is gentle enough for newborns as well, making it a
great option for mama to bathe with her babe. dashamula (cut): Many of the herbs in this list can be too cooling
or drying when used on their own, or in excess, during the
postpartum window . Dashamula is deeply grounding and
warming, making it an important addition to any postpartum
herbal bath formula. hibiscus: Hibiscus is a sacred flower often used in devotional
ceremonies. It also helps to balance the first and second chakras(root and sacral chakras). lavender: Lavender is deeply restorative to both the mind and
body . It can ease anxiety and depression and be a wonderful
sleep aid. It is also gentle enough to bathe with baby . linden: While linden is also soothing to the nervous system, it
holds a particularly divine feminine energy , bringing calm and
beauty into the heart. It is said that linden removes obstacles in
the heart that get in the way of unconditional love. oatstraw: Oatstraw rejuvenates the nervous system and rebuilds
and restores reservoirs of energy within the body . It is the perfect
herbal ally for when exhaustion sets in. It can also restore peace
of mind after a traumatic or shocking event, and therefore it is
beneficial for mamas who experience birth trauma. rose petals: Rose is the queen of all flowers and a deep ally for
feminine healing. Rose soothes the emotional heart by
comforting and then releasing grief and sorrow . witch hazel bark: Witch hazel bark is soothing and healing for
inflamed, damaged tissues. It can also be supportive in slowing
down lochia (postpartum bleeding) and soothing hemorrhoids. THE DOSHAS DURING THE POSTPARTUM
WINDOW
POSTP ARTUM AGNI AND AMA: According to Ayurveda, the strength of
an individual’ s agni—the digestive fire—will determine not only their
ability to digest food but also their ability to digest and process life
experiences. When rapid transformation happens (as during the birthing
process), the fire of digestion is completely put out. It is absolutely essential
that this fire is rekindled, tended to, and nurtured in order for you as a
postpartum mama to assimilate into your new experience of motherhood. Otherwise you risk becoming overwhelmed, withdrawn, depressed, distant,
or anxious, and you may experience many of the other common feelings
women have when they cannot process the experience of birth and earlymotherhood. During the early days postpartum, your body will be healing
and your baby’ s body will be constantly growing and changing. Every day
feels dif ferent and adjustments need to be made. With strong agni, you will
be able to adapt to your new role as a mama and tend to your growing baby
with ease, confidence, and grace. You will also be able to digest your food
properly so that babe is able to easily digest your breast milk. Chapter 8
offers a list of specific ways to assess the strength of agni, starting at this
page . Ama is what is left in your body or mind when agni cannot properly
digest the food or experience. The material gets stuck in your body , where it
can clog channels and create imbalances. During pregnancy , your body
builds many tissues. After the delivery of your baby , your body still holds
on to much of what it has built up. Tending to balance involves releasing
what has built up while simultaneously restoring the depleted tissues. The only way for ama to be released from the body is for it to be
digested by agni. The postpartum weeks are a time of rekindling and
tending to the fire of digestion in order to release what is built up from
pregnancy while also nourishing and restoring the body . This process is
easily supported by following the Ayurvedic dietary and lifestyle
recommendations mentioned earlier in this chapter (see “Four Pillars of
Postpartum Care” on this page ). POSTP ARTUM  VATA : Vata dosha is the combination of air and space elements
within the body . The moment your baby is born, your previously full womb
quickly becomes empty . That lar ge empty space in the center of your body
fills with the air element. Vata qualities of dry , light, cold, rough, subtle,
mobile/quick, and clear are balanced by their opposites of oily , heavy/solid,
hot/warm, smooth, gross (as in solid material), stable, slow , and
cloudy/viscous. Every postpartum mother will have excess vata. Because of
this, the entire Ayurvedic postpartum regimen is intended to reduce vata and
bring these elements back into balance by bringing stability , nourishment,
hydration, warmth, and oiliness to the body of the mother . Vata appears in a
newly postpartum mother in the following ways:feeling cold, especially right after birth
shaking after birth
feeling depleted
having a limited milk supply
experiencing indecisiveness
having the urge to do a lot of activity
feeling anxious or unsure
having a sense of fragility , being easily upset
suffering from constipation, gas, or dif ficulty digesting
worrying or experiencing disturbing thoughts
experiencing insomnia and sleep disturbances
retaining lochia
being dehydrated
lacking appetite
having afterpains/cramping
To reduce excess vata, follow the vata-balancing guidelines of oiliness,
warmth, rest, and quiet found on this page , and in particular focus on these
vata-balancing approaches:
Rekindle the digestive fire with ginger , lime, and salt before meals. Drink cumin, coriander , and fennel tea. Drink fenugreek tea for lactation support. Hydrate with warm, mineral-rich teas and broths. Follow guidelines for an Ayurvedic postpartum diet. Eat regularly .Use oil basti (oil enema) to balance the pelvic area (the seat of vata). Receive daily abhyanga massages. Use a heating pad or hot water bottle on your belly and lower back. Use a belly wrap. Drink dashamula tea daily for four to six weeks (see the recipe on
this page ). It calms the pelvic area and rejuvenates vata’ s downward
energies. POSTP ARTUM  PITT A  AND  KAPHA : Excess pitta during the postpartum window
can display itself as excessive blood loss, hot flashes, skin rashes, diarrhea
in mother or baby , irritability , or anger . To soothe pitta, avoid too much
spice or excess heat. Use pitta-soothing guidelines from this page  while also
respecting the vata-balancing regimen, remembering that sometimes vata
pushes pitta, causing it to flare up. You can also use pitta-soothing teas. Excess kapha postpartum is evident when baby has mucus symptoms or
there is a lack of uterine involution (called “boggy uterus”). Mama may also
be experiencing heaviness in her mind, emotions, and body . To reduce
kapha, reduce dairy and heavy foods while respecting the vata-soothing
regimen, stimulate uterine contractions with uterine massage, and drink
kapha-soothing teas. With any postpartum imbalance, consider consulting an Ayurvedic
postpartum doula to support your unique experience. COMMON POSTPARTUM IMBALANCES
Various imbalances can arise during a newborn mama’ s sacred window . If
you experience any of the symptoms or imbalances described below , always
come back to the sacred window essentials: Are you resting every day? Is
your environment peaceful? Are you following Ayurvedic diet guidelines? Have you been receiving (or doing) your abhyanga massages? Have you
been taking your herbal teas and panchakola ghee? Do you feel supported? Oftentimes, the imbalances can be solved by tending to those simpleaspects. After coming back and checking in with the main pillars of
postpartum care, then you can look for further remedies for the following
imbalances if you still need them. CONSTIP ATION : Constipation can be intimidating for new mamas. After
everything you just went through, you may experience some PTSD the first
time you sit back down on the toilet—I know I did! Eliminating body waste
can also be painful due to the vulnerability of the tissues in their current
state—especially if you had stitches! Prepare for TMI here—the first time I sat on the toilet after giving birth
and having a third-degree perineal tear with stitches, I could not have been
more grateful that my poop came out soft, supple, and pain free! I knew that
this was thanks to the watery , soupy , oily rice pudding I ate as my first
postpartum meal and for the following three days. Diet is crucial here. If
you follow the Ayurvedic postpartum diet from immediately after giving
birth, you’re not likely to become constipated. If you do have trouble,
however , follow these tips:
On an empty stomach, eat stewed fruits with a big spoonful of ghee
on top (see this page ). Add a couple teaspoons of ghee to everything you eat. Drink warm, hydrating drinks throughout the day to get bowels
moving. Completely avoid iced or cold drinks and food, as well as raw food. Drink hot milk tonic ( this page ) with a tablespoon of ghee before bed. Give yourself a warm abhyanga massage, focusing on clockwise
abdominal movements, followed by soaking in a warm bath. HAIR LOSS : Postpartum hair loss soon after the birth is a sign of vata going
out of balance, but it can occur even several months after giving birth. If
you are noticing hair loss, go back to the sacred window basics on this page
and continue to nourish yourself with a vata-pacifying regimen. Extremehair loss beyond four months postpartum may be a sign of a thyroid
imbalance (see “Postpartum Thyroid Issues” at this page ). To maintain
healthy hair postpartum, consider the following Ayurvedic treatments:
Do a daily warm oil scalp massage with a 3:1 mix of brahmi oil to
castor oil; leave it on overnight. Make teas out of herbs that naturally boost collagen such as he shou
wu, calendula, nettle, mangosteen fruit, and gynostemma. Eat fruits that are naturally collagen boosting, such as berries rich in
vitamin C.
Include more ghee in your diet to help balance your hormones. Practice a vata-pacifying diet and daily routine. HEMORRHOIDS : Hemorrhoids commonly result from the pushing phase of
labor . They may also appear after having mild constipation—if this is the
case, follow the tips to alleviate constipation. To treat the hemorrhoids
topically , apply a small amount of neem ghee externally on the af fected area
three to five times a day . POSTP ARTUM  ANXIETY  AND  DEPRESSION : According to Aviva Romm, one in
four women in the United States are diagnosed with depression or anxiety ,
and postpartum anxiety and depression are especially common in North
America. Many factors can lead a new mother to experience mood
disorders during her sacred window , including lack of support from her
family , lack of emotional and psychological support, being looked down
upon for parenting choices, having a history of eating disorders or anxiety
and depression, hormonal imbalances, financial stress, past experience or
hearing stories of pregnancy loss or sudden infant death syndrome, or
history of family trauma. All too often, mothers are told that it is “normal” to suf fer during their
sacred window . This mentality needs to be changed. New mothers do not
have to suffer . Postpartum mood disorders can be managed or evenprevented with the proper rest, nutrition, herbs, and most importantly , a
good support system. Assure you know the following signs and symptoms
of postpartum anxiety and depression so you can seek help and support
from professionals if necessary:
extreme and persistent ups and downs
no happy or joyful moments
not sleeping because of too much worry
extreme worry of hurting the baby by accident or on purpose
constant anxiety or worry in general
refusal to eat
remaining in bed full-time because of lack of motivation (rather than
intentional rest)
persistent need to sleep around the clock
If you do not feel right, if you are struggling, or if you feel that you are not
enjoying being a new mama at all, please reach out for help and support. Just because postpartum anxiety and depr ession ar e common does not mean
that it is normal, and it does not mean you have to suffer thr ough it. You
can get support, and you can thrive as a new mother . Evidence shows that mothers who follow the Ayurvedic postpartum
practices are less likely to suf fer with severe mood disorders. Along with
following the sacred window basics beginning at this page  and the
Ayurvedic postpartum diet guidelines in chapter 8, you can try these other
Ayurvedic approaches to nourishing yourself to prevent or remedy mild
postpartum anxiety:
Drink dashamula tea first thing in the morning and right before bed
(see this page ).Receive daily massages using sesame oil infused with rose,
ashwagandha, bala, or brahmi; oil can be left on all day or overnight. Apply 3–10 drops of warm plain sesame oil in each ear . Take warm baths and showers. Avoid cold air drafts or exposure to cold. Avoid exposure to unpleasant people or violent movies. Avoid traveling, driving, or running errands. Use several bastis (oil enemas) as needed. Drink a cup of room temperature orange juice mixed with 1 teaspoon
honey and a pinch of nutmeg. For postpartum depression, try these methods for support:
Have lots of skin-to-skin contact with baby . Enjoy quality time with loved ones. Boost serotonin and dopamine naturally with herbal allies like blue
lotus and mucuna (see this page ). Make sure to follow a well-balanced diet of whole foods that are
freshly prepared and nourishing, and be sure that you are eating
enough! Either continue to take prenatal vitamins or take postnatal vitamins,
as nutrient deficiencies can result in depression. I recommend (pre-
and) postnatal vitamins that are made from whole foods and herbs
rather than those containing vitamins and minerals from synthetic
sources. Additionally , there are postnatal vitamins that are fermented
with probiotics that make them gentler on your digestion and less
likely to cause nausea. Have a daily warm oil massage with herbal oils.Try seven days in a row of warm herbal oil bastis. If you are following all the Ayurvedic postpartum recommendations and
still experiencing depression or anxiety , you may have a complicated
situation where all three doshas are out of balance. Deep depression can be
serious; please find a skilled Ayurvedic practitioner , Ayurvedic postpartum
doula, or other skilled professional who can guide you through your healing
process. MOOD  SWINGS  AND  IRRIT ABILITY : Distinct from anxiety and depression, you
may experience temporary mood swings or moments of feeling extra
sensitive and irritable. A new mama’ s heart is so tender . In these moments,
check in with yourself. You may be pushing yourself too hard, or you (or
baby) may be overstimulated. You may have needs that are not being met;
perhaps you feel you need more support. Ask for what you need. Rest. Eat
nourishing foods. Do abhyanga massage. Take a warm herbal bath. If you’re noticing that these remedies seem to be recommended for
every postpartum issue, you’re right—they are the pillars of postpartum
care that keep you in balance. If you need additional support, here are some
specifics from the Ayurvedic toolbox:
Add shatavari-infused ghee (or simply shatavari powder) to your hot
milk to stabilize hormones and mood. Wear your belly wrap. More rose everything! Rose petal tea, rose mist spray , ayurvedic
rose jam (see this page ). Use herbal allies such as rose, jasmine, hibiscus, mucuna, vanilla,
maca, shatavari, and damiana. You can make teas out of these
herbs either in combination with each other or individually . You can
also use them in powder form and add them to foods, warm
smoothies, or hot milk. (See this page  for a recipe for mama’ s mood
tea. )SLEEP  ISSUES : As with many of the other common postpartum imbalances,
sleep issues are a vata imbalance. Pacifying vata by returning to the sacred
window basics will address the root cause of the sleep issues. Anxiety may
also be causing lack of sleep—if it seems that is the case, see the tips for
postpartum anxiety and depression on this page . If you need additional
support with sleep, the following tips will be useful:
Apply warm sesame oil to the bottom of your feet and the top of your
head before bed, cover with socks and a hat. Use a hot water bottle or heating pad on your belly at night while
falling asleep. Drink warm liquids instead of cold throughout the night. Wake and go to sleep at the same time every day . Go to sleep before 10 p.m.
Use ashwagandha-, bala-, or brahmi-infused oil during your
abhyanga massages followed by a warm bath daily . Use transdermal magnesium. Eliminate stimulants like caf feine. Drink a hot spiced milk tonic before bed (see this page ). Add saf fron, nutmeg, or poppy seed into your diet. Nap while baby naps to help deal with sleepless nights. Practice yoga nidra (yogic sleep meditation) and ujjai pranayama,
which is a breath technique used for gently warming the body ,
calming the mind, and soothing the nervous system. In this breathing
technique, you constrict the back of the throat to support lengthening
each breath cycle. Each inhalation and exhalation is long, full, deep,
and controlled.Drink dashamula tea first thing in the morning and before going to
bed (see this page ). Make a tea with ½ teaspoon of ashwagandha and a pinch of
cardamom and brahmi. Drink brahmi tea, chamomile tea, or lavender tea before bed. Make a tea or milk tonic (see this page ) with ashwagandha, ginger ,
rose, passionflower , blue lotus, and valerian. These are easiest to
use in powder form; mix ½ teaspoon of the powdered blend into your
milk or tea. (See this page  for moon milk tea recipe.) Use valerian or lemon balm tea or tincture. POSTP ARTUM  THYROID  ISSUES : Feminine problems including infertility ,
miscarriage, fibrocystic breast disease, ovarian fibroids, cystic ovaries,
endometriosis, PMS, and menopausal symptoms are usually caused or
aggravated by hypothyroidism. The thyroid is a gland that regulates
metabolism, heart rate, cognitive function, moods, hormones, breast milk
production, digestion, immune system function, and healing. Postpartum
thyroid issues are common but often overlooked by health professionals
because they are mistaken for other common postpartum challenges. You may have increased risk of thyroid imbalances postpartum if you
have elevated thyroid antibodies or if thyroid problems occurred during
pregnancy . Thyroid issues can also show up postpartum due to hormone and
immune changes. There are two types of thyroid imbalances:
hypothyroidism (underactive thyroid) and hyperthyroidism (overactive
thyroid). Symptoms of under - or overactive thyroid, or a combination of
both, can show up anywhere from the first few weeks to eighteen months
postpartum or even beyond. SYMPT OMS OF POSTP ARTUM HYPOTHYROIDISM
Slow cognitive function, severe brain fog, extreme “new mama mind”
or “milk mind,” forgetful and unfocused thinkingConstipation
Depression
Weight gain or no weight loss after giving birth
Muscle loss
Fatigue
Severe hair loss past four months postpartum
Difficulty with breast milk production (even after using herbs,
lactation aids, and troubleshooting)
Skin problems (redness, acne, dryness, etc.) Hypothyroidism comes with symptoms that may make you feel slow and
lethar gic, so to treat it with stimulating herbs could help temporarily to get
you out of your “funk” and get through the day (such as by drinking cof fee,
chai, matcha, or green tea). But in the long run, caf feine will burn out your
adrenal glands, and if the underlying issue is hypothyroidism, stimulants
won’ t solve that problem. Hypothyroidism is better treated with a proper
diet, and the condition can be supported with vitamins and herbs such as
transdermal magnesium, transdermal vitamin D, and transdermal
ashwagandha. Be sure to get thyroid levels checked before using
stimulating herbs. SYMPT OMS OF POSTP ARTUM HYPERTHYROIDISM
Metabolism and energy on overdrive
Wired feeling/inability to sleep
Weight loss and then some, within weeks
High elevated moods/extreme feeling of “doing great” to the point of
burnout
Frequent or extreme postpartum anxietyConstant need for the bathroom, to poop a lot
Depression (Although it seems counterintuitive, depression can arise
in combination with any of the above symptoms. This type of
depression may display itself as feeling unsatisfied, no longer being
motivated to do things you love, not enjoying motherhood, and so
on.) Herbal remedies for hyperthyroidism, to support the nervous system and
help to calm your body and mind, include the following:
ashwagandha
chamomile
lavender
lemon balm
transdermal magnesium
vitamin B complex
If you suspect you have a thyroid imbalance, visit your ob-gyn, midwife, or
family doctor and ask to get your thyroid levels tested. Ideally you’ll test
once, wait two weeks, and then test again. The levels can fluctuate, and you
want to be sure there is an imbalance before treating it. If you are suf fering with any of these symptoms and they are getting in
the way of quality of life, caring for your baby , or feeding your baby , do not
accept the response “It’ s because you’re a new mom—it’ s normal.” If that is
a reply that you get from a medical professional and your intuition tells you
otherwise, I would recommend getting a second opinion. For more information on naturally treating postpartum thyroid issues,
read Natural Health after Birth  by Aviva Romm and Healing the Thyr oid
with Ayurveda: Natural T reatments for Hashimoto’ s, Hypothyr oidism, and
Hyperthyr oidism  by Marianne Teitelbaum. I also highly recommend Dr . Teitelbaum as a practitioner who can guide you on healing your thyroidusing natural remedies. See “References and Suggested Reading” at the end
of this book. BALANCING PRACTICES
POSTPARTUM
The following are practices that will support your postpartum healing. POSTP ARTUM  PRANA YAMA : One of the most simple and ef fective methods of
generating sattva during the postpartum window is by practicing
pranayama, or conscious breathing techniques. At any time throughout the
day, sit quietly and notice the flow of your breath going in and out of your
body . Simply by bringing awareness to the breath, peace and calm is
brought to the mind, body , and emotions. For a more formal practice of
pranayama, practice either nadi shodhana or ujjayi breath any time you feel
the need for calm, balanced, clear ener gy. It is not necessary to sit up
straight on a meditation pillow to practice these techniques. They can be
done while lying horizontal, or even while nursing, snuggling, or walking
your baby . Pranayama is ef fective not only throughout the sacred window
but through a mother ’s entire life. Nadi shodhana, or alternate-nostril breathing (described in detail at this
page ), is a stabilizing breathing technique that can be practiced as often as
needed, with as many repetitions as desired. After a few days of practicing
using your hand to close the nostrils, you can continue this practice without
the hands, using your consciousness to direct the prana alternately in and
out of the nostrils in the same pattern. Prana (life force) flows where
consciousness directs it. This pranayama is the ultimate balancer , balancing
all the hormones in your body . Ujjayi breath—the “ocean-sounding breath” practiced during many
yoga asana classes—is a calming breathing practice that enhances prana in
the body . This pranayama technique simply involves taking a deep inhalethrough the nose then exhaling out the nose with a slight constriction at the
back of your throat. Your inhales and exhales will sound like soft ocean
waves. MAMA  MARMA  THERAPY : Marma  therapy ( marma chikitsa ) is Ayurveda’ s
pressure-point healing system, an ancient bodywork technique that accesses
marma points—the anatomical locations where muscles, joints, ligaments,
bones, nerves, and veins meet—through touch. Marma points are also the
intersecting points of the more subtle channels in the body that carry mental
and emotional impressions. They are access points into the flow of
consciousness, where mind-body connections take place. These points,
which are located on the skin, are used for communicating with deep tissues
and or gans. The thumb (relating to the element of ether and thus limitless
consciousness) is used to apply pressure to specific points to treat dif ferent
diseases (“dis-eases”) or imbalances in the body . Marma is especially useful postpartum when abhyanga massage is
contraindicated. Special circumstances where you would receive marma
instead of abhyanga would be strong emotional shifts, respiratory
congestive issues, and cesarean sections. In these cases, marma would be
more rejuvenating, restoring, and healing for mama than abhyanga oil
massages. You may have heard postpartum women talk about frequent crying. Crying a lot (from emotions such as grief, frustration, or anger) is an
indication of excess vata or pitta carrying the emotions to the surface. If this
is the case, marma therapy will encourage deep rest and restoration. Marma can be given by an Ayurvedic practitioner or an Ayurvedic
postpartum doula, or it can be self-administered. POSTPARTUM HERBAL SUPPORTS
The following is a deeper look at some of your postpartum herbal supports,
as well as a few important additions to your list.PANCHAKOLA  GHEE : Panchakola,  meaning “five spiced,” is a traditional
herbal formula made by infusing ghee with black pepper , ginger , pippali,
pippali root, and chitrak. A heaping spoonful of this medicated ghee should
be taken immediately after giving birth as the first food that you eat. The
combination of the spices stokes your digestive fire, and the ghee allows the
medicine to penetrate into the deep tissues of your body . This ghee should be served on top of every meal for at least the first ten
days of your sacred window , starting with 2–3 tablespoons per meal and
slowly reducing the amount over time as your digestion increases. Panchakola ghee can be prepared by your Ayurvedic postpartum doula;
otherwise, check the resources list in the back of the book for places to
order online. DASHAMULA  TEA : Dashamula, a tea made of ten roots, is used in Ayurvedic
postpartum care to alleviate vata dosha in the nervous system. During your
sacred window , dashamula helps your body to digest ama, increase strength,
relieve pain, reduce tension and anxiety , promote calm, and generally
restore health and well-being. Dashamula also aids in strengthening the
uterus after childbirth. Take it as a strong tea, twice a day , every day for
forty-two days. You can find the recipe on this page  and information on
where to order dashamula in the resources list at the end of the book. SWEET  WATER  LACT ATION  TEA : Sweet water lactation tea is a staple beverage
used in traditional Ayurvedic postpartum care practices. This simple
formula can be started immediately after birth and drunk every day for the
entire sacred window . It can also be supportive beyond the sacred window
in times you may feel your milk supply dropping. The tea is simply ⅔
teaspoon fennel seeds and ⅓  teaspoon fenugreek seeds in 8 cups of water—
according to Ayurveda, fennel and fenugreek are some of the best herbs for
supporting lactation. Bring the water to a boil and let the seeds simmer for
five or ten minutes. The seeds can then be strained out and the tea can be
poured into a couple of thermoses. Keep these thermoses near your bedside
table and nursing station, and drink them throughout the day .HERBAL  CHEWING  MIX : Many digestive spices are likely to already be in your
kitchen cabinet: chapter 8 gives directions for an herbal chewing mix
created from fennel seeds, sesame seeds, unsweetened coconut flakes,
turmeric, cardamom, clove, ginger , and mineral or black salt (see this page ). These are all known to support good digestion, and thus overall well-being
for mama and babe. Beginning two or three days after the birth and
continuing for forty-two days (or as desired), take a teaspoon of this mix
after savory meals twice daily . GARLIC : Garlic, well roasted in ghee, supports agni, and thus appetite,
digestion, lactation, grounding, and immunity . It also greatly minimizes the
risk of infection and generally speeds up the post-birth recovery process. See the “Garlic Chutney” recipe on this page . SHATAVARI : The herb shatavari (described more in chapter 9) is a beautiful
post-birth breast milk enhancer that also rejuvenates the body in a deep
way, strengthens and nourishes the tissues, and balances the hormones and
moods/emotions. Shatavari is traditionally used to maintain the healthy
production of female hormones. It supports a healthy immune system and
assists in both physical and mental digestion. It is sattvic (pure,
harmonious) in nature, calms the mind, and promotes love and devotion. You can add shatavari to milk tonics (see this page ), warm smoothies, or
any cookie or laddu  recipe—half a teaspoon is a suf ficient serving. Begin
using shatavari eight or nine days after the birth, when digestion is stronger ,
and enjoy for the rest of the postpartum time or longer . SPECIAL CIRCUMSTANCES
CESAREAN BIR TH: Everyone and every body is dif ferent, so the time
frame for a mama’ s sacred window is simply a recommended amount of
time. But as a general rule, in the case of a cesarean birth the mother will
need extra care and longer time to heal than with a vaginal birth—after a C-
section, the postpartum window traditionally extends to eight weeks.Ayurvedically speaking, when thinking about the healing needed for the
mother , we look at the qualities of the birth. A cesarean birth has increased
exposure to an environment that aggravates vata. The operating room is
cold and bright; the sur gical instruments are cold, sharp, and penetrating; air
can become trapped in the abdomen; and the hospital setting can be
unfamiliar , and therefore unsettling. Being mindful of the fragile state you may be in after this type of birth,
the following are considerations about “extras” to keep in mind for your
care:
Extra fragility . After undergoing a major abdominal surgery , you will
be in an especially vulnerable state. Following a cesarean birth, you
can receive marma therapy for the first two weeks, and then
abhyanga massages can begin, avoiding the incision site until it is
fully healed. Extra mobility support. Especially within the first few days, you
may need support walking, sitting up, holding your baby , getting out
of bed, sitting on the toilet, getting into and out of the shower , and
any other necessary movement. Extra nutritional considerations. Rebuilding agni is essential after
a cesarean, as it is for all postpartum mothers, but following a C-
section, the amount of fat and oil (ghee) in agni-building recipes
should be reduced. Excessive oleation can inhibit the reconnection
of the tissues at the incision sites. Extra care for mentally digesting the experience. Come to
peaceful terms with your birth story . This is especially necessary for
mothers who have undergone an emergency C-section rather than a
planned one, but it is relevant for all postpartum mothers. Share your
thoughts and feelings with your support person. Extra attention to swelling. IV fluids can sometimes cause extra
swelling in the body , and this is especially common for mothers after
a C-section. Gentle massage of the lower legs and feet can helprelieve swelling. Drinking coriander tea will also aid in eliminating
excess fluid. Adding ¼–½ teaspoon gokshura  herb to your milk,
dashamula tea, or soups can reduce fluid retention. Extra attention to warmth on the abdomen. As the abdomen
specifically was exposed to the vata-aggravating qualities mentioned
before, it will need extra attention. Applying warmth through the
medium of warm water bottles or bags on the abdomen will bring
vata into balance. After a couple of weeks, a cloth soaked in castor
oil placed on the skin will reduce discomfort and heal the tissues. Ayurvedic recommendations for enhancing mama’ s physical well-being
after a cesarean birth include these other tips:
Use a warm water bottle over your incision site. Put 1–3 drops of lavender and helichrysum essential oils on the
bandage or incision site (after removing the bandage) one or two
times daily to prevent infections and speed healing. Use a hot water bottle to relieve the shoulder and mid-back pain that
may occur five to ten days after delivery . Wait ten to fourteen days before starting abhyanga massage. Receive marma therapy treatments until massages begin. Use less oil, fat, or ghee in all your recipes until the incision site has
knitted back together . Use a belly wrap. Use silicone strips for scar healing. Watch for candida/thrush—reduce sugar to prevent this. Take a probiotic (mama and baby). Take homeopathic arnica tablets to help with soreness and pains. Avoid full baths for six weeks; shower instead.Use the herbal bath recipe on this page  to wash over your incision
and pat dry after showers. Eat stewed prunes, with a pinch of cinnamon and cardamom, to
support elimination. Eat almond-date laddus for connective tissue rebuilding (see recipe
below). Almond-Date Laddus
This recipe for nourishing fruit and nut balls ( laddus ) comes from
Ysha Oakes and appears in her postpartum cookbook Touching
Heaven. These almond-date laddus build ojas and support the
regeneration and strengthening of connective tissue. Once agni is
strong—usually after about eight days postpartum—eat one of these
laddus in the morning and one in the afternoon. Ingredients
1½ cups blanched almonds
1½ cups unsweetened fine shredded coconut flakes
⅓ cup gum acacia resin (not powdered)
3 tablespoons ghee
2 tablespoons succanat or rapadura sugar
⅛ cup milk or almond milk
1 teaspoon saf fron threads
½ cup Medjool dates
1 tablespoon ginger powder
1 tablespoon shatavari powder
1 tablespoon cardamom powder1 tablespoon cinnamon powder
Instructions
1.Blanch the almonds by soaking them overnight, then pour boiling
hot water over them and let them sit for a few minutes. Strain the
water out, and peel the skins of f. They should slide right out of the
skins. Discard the skins, then place the almonds in a food
processor and grind into a coarse almond meal. 2.Roast the shredded coconut in a heavy-bottomed large pan until
slightly golden. Set aside in a large mixing bowl. In the same pan,
gently roast almonds until lightly golden. Stir frequently . 3.In the same heavy-bottomed pan on low heat, gently roast the
gum acacia in 1 teaspoon ghee until the gum acacia uniformly
puffs up. Set aside and let cool. Once the gum acacia is cool,
grind it in a food processor with the sugar until the mixture is a
fine powder . Sift the powder through a mesh sieve to separate
any remaining hard pieces, or use your fingers to feel and
separate the hard pieces. Combine gum acacia powder with
almond meal and coconut flakes. Mix until uniform. 4.Bring milk or almond milk to a simmer , turn of f heat and add
saffron threads to steep, then add pitted dates to soften in the
warm liquid. 5.Warm the remaining ghee in pan, then ginger and shatavari. Stir
and cook until you can smell the essential oil of the ginger
releasing, then add the remaining spices—cardamom burns
easily , so watch closely! Once the cardamom and cinnamon begin
to release their aromatics, add the milk, saf fron, and date mixture,
warming the dates until soft. 6.Transfer the paste to the food processor and blend until smooth.7.In a mixing bowl, combine the date paste into the dry mixture;
blend with your hands until the mixture is well combined. Form
into one-inch balls and store in the fridge. Eat two laddus per day
at room temperature. MISCARRIAGE , STILLBIR TH , ADOPTION , OR  SURROGACY : By definition,
“postpartum” means the time following birth. Many doulas and
practitioners also believe that the time following pregnancy should be
honored especially  when a child has been lost in the pregnancy (because of
miscarriage or stillbirth, for example) or placed in a dif ferent family after
the birth because of adoption or surrogacy arrangements. The woman’ s
body during pregnancy begins under going changes immediately upon
conception, and she will need physical and emotional healing and restoring
after loss no matter the circumstance. Looking at it through an Ayurvedic lens, vata will be increased due to
the empty feeling that comes with the loss or absence of a baby you were
carrying. Some believe that these circumstances are even more reason to
honor the postpartum window , as there is an emotional heaviness that
comes with any experience of loss. You will need time to grieve your child,
even if it was your choice to give up the child for adoption or abort the fetus
for any reason. If you are grieving the loss or absence of a child, you need time to
process your deep sadness, and you may need ways to cope with any
accompanying insomnia, anxiety , anger , apathy , disassociation, or
depression. Agni and appetite may be very low . Incorporate as many of the
postpartum basics from this chapter as possible, as well as the remedies
listed throughout. Some additional, grief-specific Ayurvedic remedies
include these:
Take ashoka baths to remove sorrow and strengthen the uterus (see
this page ). Have a ceremony to honor the life of the soul you carried.Take Ayurvedic rose petal jam (see recipe below) to support the
heart. Honoring the time following the end of your pregnancy will bring you
closure, give you the space to restore your health, and provide the
opportunity to nourish your body , mind, and heart. Sun-Cooked Ayurvedic Rose Petal Jam
According to Ayurveda, rose rules sadhaka  pitta, the aspect of pitta
that governs the emotions. Rose is uplifting and healing to the
emotional heart. Rose petal jam is an ancient Ayurvedic healing
recipe good for any time your heart is in need of extra love. This
recipe from Sarva Blackwell of Inner Sun & Moon can be used in the
fourth month of pregnancy , when the heart is developing in the fetus;
during early postpartum, when mama’ s emotions are vulnerable; or
after a loss. Ingredients
organic dried rose petals
organic turbinado sugar
Instructions
Sterilize a glass jar by heating it in the oven at 300 degrees
Fahrenheit for fifteen minutes. Sterilize its lid by boiling it in water for
twenty minutes and then allowing it to air dry completely . Once your
jar and its lid are sterile and dry , you are ready to begin! In the morning collect enough fresh organic roses to fill the jar
(ideally collect them before sunrise, as the sun will evaporate some
of the precious oil and aroma). Gently wash the roses with water and
shake of f any excess water . Remove the petals and pat them dry . (Optionally , spread them out on a towel for an hour or two to let alittle more water evaporate.) W eigh the petals. Then, based on the
weight of the rose petals, weigh out twice as much sugar by weight. If the sun is not intense where you are, use a clean cof fee grinder or
food processor to grind the sugar into a powder . If the sun is intense
where you are, you can leave the sugar as granules. Fill the clean
dry jar with the rose petals and sugar . Stir well with lots of love,
prayer , and intention. Put the lid on the jar and set the jar in a sunny
windowsill for the rest of the day . The next day , the rose petals will have wilted and will no longer be
filling the jar to the top. Repeat the same process as the day before,
collecting enough new fresh roses to fill the jar the rest of the way up
again. W ash them as before, shake out the excess water , remove
the petals, pat them dry , and weigh them. Fill the jar to the top with
the new rose petals and twice the amount of sugar by weight as the
weight of the petals. Stir well with love, prayer , and intention, put the
lid on the jar , and set it in a sunny windowsill for the rest of the day . Continue this every day until the jar is still completely filled to the top
when you check on it the next day . Then, continue to leave it in the
sunny windowsill for three or four more weeks. Every day , open it up,
stir it well with love, prayer , and intention, then close it back up
again. After three or four weeks you will have a beautiful rose petal
compote with a jam-like consistency . Store the jam in the refrigerator
and use it as a spread the way you would use any jam or eat
spoonfuls of it on its own. Notice the ef fect it has on your emotions, mood, and heart. Mothers often call their children “my heart outside my body .”
I thought I knew what that meant;
I thought it was just a way to express
how much they love their children.Ayurveda says that from the fourth month of pregnancy , the
mother has two hearts:
her own and her baby’ s.
I thought I knew what that meant;
I thought it meant the heart is formed in the fetus, so the mother
has two physical hearts in her body . So simple. So obvious. I thought. But now I know what it truly means. From the very beginning of motherhood I felt the duality  of
reality become intensified. And I realized
I am feeling what it is like to have two hearts. One heart is excited to experience the world and grow and learn
together , while the other laments the passing of time and
sweet, sweet moments that are just too short. One heart loves connecting with others, and forming bonds and
relationships,
while the other heart feels the separation from the times when it
was just you and me. One heart feels proud of developing independence and new
skills,
while the other heart simultaneously wishes you
would only need me, forever . At first I was confused
constantly feeling my heart completely torn apart by the duality
of every experience. But now I understand. It’s not my heart, it’ s you. I feel not only what I am feeling,
but also what you are feeling. From the fourth month of pregnancy ,
your heart was formed. And so, all the duality I felt,it was you. Your desires, your wishes, your emotions
Your experiences. As you grow I feel what you feel
and I also feel what I feel. So now I know ,
a mother has two hearts. One lives in her ,
and the other ,
Is you. Niskaraman Samskara: Welcoming Baby to
the Larger World
After the sacred window , the first place mama and baby visit
leaves a strong impression in the mind. The Niskaraman
Samskara is the intentional first outing beyond the family
home. Rather than your first trip out of your house being to
the grocery store or to run errands, let it be to a thoughtfully
chosen place that feels sacred to you. In the V edic tradition, the mama and babe remain in the
birthing room ( sutika grha ) for ten to thirty days. After that
time period, she and the newborn child can leave the
birthing room, though they continue to remain indoors until
the third lunar day of the third waxing moon after the birth. On this day , the baby is bathed in the morning. Then, at
sundown, the parents take the baby to the temple of the
Lord. Standing in front of the deities with mama on the
father ’s left side, holding the baby in a clean cloth, mama
hands the baby to the father . She then walks behind thefather to stand on his right side, still facing the Deity . The
father then recites the following prayer:
I pay respects to the all-pervading Lord who existed
before the material creation, from whom emerged the
protector of the worlds, and into whom the worlds
merge at the time of destruction. O all-pervading Lord,
may misfortune not come to my child. The Lord, who is the giver of consciousness, giver
of strength, whose order all beings in the universe obey ,
whose very shadow is immortality , who is death to
death personified, whom we should worship with fine
offerings. Therefore O Lord, death of death personified,
may misfortune not come to my child. May Nara Narayana, the Lords of protection, bestow
to the child, and to me, the good fortune that mother
and child not be destroyed. After this, the father shows the child to the deities, while
chanting a V edic mantra. He continues singing as he hands
the baby back to the mother , and they all return home
together . After three more waxing moons, on the third lunar day ,
the father returns to the temple. He goes to the deities and
offer flowers three times, saying this prayer:
The Lord, to whom no living being is superior , who has
entered the worlds as the living entities, is the Lord of
the living entities, but is intimately united with them. All-
knowing V isnu, pervading all, may harm not come to
our child. After he returns home, singing V edic prayers, the
ceremony is considered complete. Now baby and mamahave ceremoniously honored their sacred window and are
ready to gradually rejoin the world. SKIP N OTES
* This section is contributed by Krsna Jivani, a botanical Ayurdoula, herbalist, and
mama. OceanofPDF .comNewborn Mama 7 
No par ent is ALWAYS conscious, gentle, positive, peaceful, and
authentic. We have to choose to be and practice moment by moment, day after
day. The mor e we practice, the str onger we gr ow. Lelia Schott, certified parent and family wellness coach
You have tilled the field, planted the seed, nourished your little one with all
the love, care, and attention you could of fer. You have been mothering your
little angel since the moment they arrived in your womb, and now you have
birthed them into the world and are mothering in a whole new way . You are
learning how to be a mama to your little one. With all the attention on your newborn baby , let us not for get…you are
a newborn mother! Even if you have had children before, every child brings
new experiences, new challenges, and new parts of yourself to discover . In this chapter you will find insights into how to mother with self-
awareness, gain understanding of (or refresh your memory of) newborns
and newborn essentials, learn about common newborn challenges and
natural solutions for them, and discover Ayurvedic approaches to common
issues with breastfeeding. I was such a newborn mama when I had my first little babe; I literally
knew nothing. I felt like any other mama with a little more experience than
me could be a better mother to him than I was. I felt that other mamas
would know how to rock him, when to feed him, how to help him stop
crying, or even know why he might be crying…when I was just figuring
things out as we went along. What ar e his needs? Why might he cry? What
do I do with him when he’ s awake? What if he is in pain? How do I know? What do I do? !Then I realized that he and I were figuring it all out together—it was his
first time too. I was figuring out how to put him to sleep, as he was figuring
out how to fall asleep in my arms. I was learning how to feed him, as he
was learning how to eat. I was discovering who I had become, as he was
discovering who he was. We were both in a brand-new world, both newly
born, and discovering everything…together . The main realization I had in my newborn mama days was that as long
as I was showing up with presence, attention, and love, I was of fering what
was most valuable to my little one. Mother Teresa taught that the greatest
suffering in this world is the experience of feeling alone. When my little
one had nights of tummy pain, I was with him, holding him, so that he
knew that he was safe and so loved. When he would cry , I would never
abandon him; I would hold him and love him so that he deeply knew , from
his earliest experiences, that he is never , ever alone. This chapter is one that I wish I could have read before giving birth to
my first baby . It would have helped me to feel a little more prepared for
what might come up and equipped me with natural solutions to have on
hand to deal with the things that did. I didn’ t know how much I didn’ t
know , and many of you may be way more experienced than I was, but for
those of you who are in the same shoes, I hope this chapter will be an
amazing support for you, if and when you need it. Our first weeks together…
I remember it being hard, but I don’t remember why . I think the main thing was the transition into a whole new world,
from literally one moment to the next. Where suddenly I wasn’t the center of my life,
and my desires weren’t first,
in a way that is so real. It’s hard to even understand what that meant before him. Suddenly this little being was the center of my life,
my constant meditation
and my sole responsibility .Though I read many (many!) books,
they must have left out the chapters called Vira Chandra—
how to take care of him. Because it all felt so new
and I felt I didn’t know anything
and we were figuring it all out as it came. And that’ s what felt hard. Or different
than usual. Because nothing was predictable,
and I had no idea what was to come. And then it passes. Time moves. Suddenly it’ s all just a memory . forgotten…
unless remembered. MOTHERING WITH SELF-
AWARENESS
Being a mama is full on. Having your heart beating outside of your body , as
your precious little babe, is no small feat. Motherhood is a spiritual practice. Entering into it with awareness and the readiness to be transformed will
help you to heal past patterns and revise conditioned beliefs, allowing you
to expand in ways that you never knew possible. The practice is to be steady internally; to notice your mind and
emotions, but to not let your actions stem from them. Your mind may say , “I
don’t have time for this,” or “Why isn’ t he listening?” and your automated
emotional response may be to become impatient and frustrated. Then you
act from that place: you yell, close down, or unconsciously move toward
whatever learned behavior you have habituated. These are conditionedresponses: responding to the current situation based on your past
experiences in life. Although it may not seem like it at the moment, how
you respond when you are impatient or frustrated is a choice. As a mama, you have to notice when you become triggered: when you
are frustrated that he won’ t sleep, angry that she won’ t stop crying, pulled
out of your center by the myriad of ways that he may or may not be acting. Believe it or not, your baby is not conniving. He is not trying to disrupt
your harmony . She does not know that what she is doing or not doing is
causing you distress. We have all developed programmed reactions (or coping strategies) that
come along with uncomfortable emotions that we’d prefer not to feel. When
we have an automated response to an internal experience, it keeps us from
actually feeling what is happening inside and thus responding in a present
and conscious way . What we do not allow ourselves to feel lodges itself in
our body and begins to contort and control the way we are in the world. What we do not allow ourselves to feel creates a lens through which we
experience life. Because we have all been hurt in the past, we do everything that we can
to not have to feel similar , uncomfortable feelings. We protect our
emotional triggers by turning on autopilot: reacting to the present
experience based on learned responses from the past, rather than feeling
into what is arising in the present and choosing how to respond with more
awareness. Because it is so easy to go on autopilot, we end up missing out
on the very opportunities that could help us heal and help us grow . Rather than using anger to express condescending words, you can
choose  to use that same ener gy to bring clarity and direction in a respectful
way. When you feel disrespected, rather than withdrawing your love, you
might use the feeling as an opportunity to connect more deeply with your
child. Rather than hurting them if they hurt you, you might tap into how
you can show up for your little one and lead by example. Rather than
instilling within your little one your unconscious, learned reactions that do
not ultimately serve to uplift your relationship, you can impart within themthe greater vision of how to be a loving, respectful, kind, and conscious
human being. It’s not my child. What is this bringing up in me? As mamas, we have to
take responsibility for our inner experience. If I feel undernourished and
overwhelmed, I am much more likely to get annoyed with my child for
acting in a certain way . If in the same circumstance I felt nourished and
connected, I would be able to be present and even enjoy the experience. As
you become present to what is arising within you, notice your impulsive
desire to act in a certain way . Instead, pause. Take a deep breath. Become
present to the part of you that is steady beyond the emotion. How do you
want to show up for your little one? As much as possible, let your actions come from this steady place
within you, where you can choose how you want to respond, rather than
projecting your unhappiness, frustration, or dissatisfaction onto your babe. From that steady place, show up with the love and attention that instills
healthy beliefs and progressive opportunities for your baby to thrive. As
you respond to your little one with more consciousness and love, you heal
your own past as well; you rewrite your own stories and beliefs around
discipline, teaching, and the role of a caregiver . When my little guy is melting down, every part of me may want to let
him know that it’ s not okay to scream like that—though that goes against
what I actually want him to know: I want him to feel safe expressing his
feelings to me. I want him to know that none of his emotions are too big for
me to handle. I want him to know that it is okay to feel. M y ability to stay
centered and hold loving space for my little one’ s big emotions helps him to
regulate. Often, our children are frightened by what they feel, not having
the ability to understand the big ener gies moving through them. You are
your little one’ s safe place, mama. You are their anchor . Though if you
show them that you are unable to stay calm in the midst of their storm,
they’ll feel that they have nowhere to land, which produces even more fear ,
overwhelm, and anxiety for them—and likely more impatience and
frustration for you.If you are unable to hold calm, loving space for your child, likely at
some point in your own upbringing you learned that it wasn’ t safe to feel. Some emotions, yes. The pretty , happy , lovely emotions were all welcomed
—though you learned that it is best to tuck away the other more “ugly ,”
needy , big ones. So you end up rejecting parts of yourself, parts of your
own experience, and therefore reject that same part of your child. If you are
unable to hold that calm, loving space for your child, it is because their
innocent actions touched a part of you that needs to heal. And until that part
of yourself is given the attention and acceptance that is needed, you will be
unable to feel calm in the midst of their chaos. To see your little one as a
whole human  in a tiny body—fully deserving of respect—and to respond
based on your values  rather than from the emotions that arise from your
conditioned worldview  is what it means to mother consciously . You can improve your ability to pause in the moment, take a deep
breath, and practice acting from a nontriggered place by better
understanding your own triggers. Reflect on the following:
How did your parents discipline you? What were their patterns? Did they react to you based on their emotional experience rather
than respond from a centered and loving place? What beliefs and patterns of reaction have you taken on because of
your parents’  behavior? How is the energy behind  your words and your actions shaping your
child’ s views of themselves? Does the way that you show up for your child teach them that they
are welcome to communicate with you? What beliefs are you imprinting upon them that were imprinted upon
you from your parents? Do these beliefs serve? The real work of a mama is the inner work. Especially in the moments that you feel depleted, undernourished, or
disconnected from yourself, it will be easy to get triggered by the monotony
(or unpredictability!)
_OceanofPDF.com_Ayurveda_Mama_A_Complete_Guide_-_Dhyana_Masla.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        There
are common postpartum experiences that you may encounter in the days or
weeks following the birth of your babe. Many women are shocked at these
unexpected occurrences and think, “How come no one told me about this. ”
A wide range of feelings and physical experiences are completely normal. Don’ t be surprised if you experience any of the following:
You may be bleeding for several days up to several weeks; if you
overexert your body, your bleeding can increase or come back. You may have cramping pains during breastfeeding as your uterus
shrinks back to its normal size. You may need help getting out of bed to go to the bathroom or
shower. Try not to get out of bed for any reason other than these for
at least the first five days. You may feel weak. V ery weak. Perhaps weaker than you have ever
felt before. You may feel more vibrant and powerful than you have ever felt in
your life. You may not have an appetite, or you may forget to eat. You may feel hungry and have a huge appetite. You may feel guilty for needing so much help. (“Can you bring me
some water. ” “Can you help me into the shower. ” “Can you plug my
phone in. ” “Can you help me sit up and fluf f my pillow so I can
breastfeed. ” “Can you bring me some lunch. ”) Allow  yourself to ask
for help. You may have pain or a feeling of heaviness in your pelvic floor if
you are standing for too long, especially if you have stitches. You may feel out of breath, even after going for short walks around
the house. You may feel strange in your body, as it has adapted to pregnancy
and is now suddenly not pregnant anymore. Your bones may have
shifted; your weight may be carried dif ferently; your posture may feel
different; your breathing may feel dif ferent. You may feel restless, like you want to get out and do things or get
up and clean the house (…don’t). It might hurt to pee or poop. It might not hurt to pee or poop, but just the idea of it can feel scary. You might be overwhelmed with feelings of love toward your baby
right away. Or it may take time for the love to grow. It will. You might grieve the life you’ve left behind. During the postpartum window, all kinds of feelings, emotions, thoughts,
experiences, pains, joys, and realizations may arise. You may not have
thought that your body would need time after birth to heal. Do not hesitate
to reach out to your care providers, friends, or family members if you arenot sure if what you are experiencing is normal. Hearing reassurance from
others who have been there before can be a huge relief. When preparing for your postpartum window, educate yourself on what
to expect and how to navigate it. This can turn a potentially challenging
time into one of the most blissful times of your life. My sacred window was the best few weeks of my life: it was a time of
resting in bed with my sweet, soft, cuddly baby and spending every moment
soaking in everything about her; having a support person who was prepared
and ready to serve my needs and be at my side for help, cooking all my
Ayurvedic meals, teas, and snacks; resting mostly at home for six weeks
alone with my family in order to adjust to our new baby; receiving
abhyanga massages from an Ayurvedic massage therapist and dear friend;
having a meal train set up so that friends and local wise women could
deliver daily meals for my family and me; and generally honoring the
sacred window by simply giving myself the time and space that I needed to
heal. This type of experience takes preparation and planning, gathering of
resources, patience, and dedication to achieve. Before the baby is born, your natural nesting instincts will have you
planning and preparing, or ganizing and gathering. Use this ener gy to plan
your postpartum window. Clear your schedule for six weeks after the birth
as much as you can. Make arrangements for work leave, older children’ s
schedules, pets, house cleaning, meal preparation, and any other
responsibilities you may have. The more you think of now, the less you will
have to worry about when all you want to do is stare at that sweet baby in
your arms. Gather some recipes you will want cooked during your postpartum
window (see chapter 8 for some staples) and buy the dry groceries in
advance. Make a grocery list for anything you cannot buy in advance and
leave it accessible for your support person so that they can go to the store
for you when needed. If your support person is unavailable, look into
ordering from online grocery delivery services. Print out the recipes so
someone can cook them for you. Deep-clean your house just before your
due date (including doing all the laundry) so that you can enjoy a clean,peaceful, sattvic environment with your newborn baby. Consult an
Ayurvedic postpartum doula—someone who is educated and trained to help
you prepare and navigate your postpartum window following Ayurvedic
guidelines. You will already have a lot on your plate with preparing for birth
and your baby. Adding the element of Ayurveda to your planning may seem
overwhelming, especially if it is unfamiliar. Talk with an Ayurvedic
postpartum doula to explore what your personal needs are for your
postpartum window and how they can best support you. Ayurvedic postpartum care is needed for every mother, though it can
sometimes be quite costly. A traditionally inspired blessing way or a baby
shower—or maybe both. —can be a great way for your tribe to support your
postpartum healing. A blessing way is a celebration of the journey into
motherhood, but instead of showering the baby with gifts, friends and
family shower the mother with love, support, and blessings in her transition
into becoming a mama. A baby shower or a blessing way can include
opportunities to prepare for the postpartum window:
Start a “postpartum care” fund where friends and family can
make a donation for your postpartum care instead of buying a
gift. This can help pay for doula care, massages, or hiring extra
help like cleaners and childcare for your older children. Start a meal train so friends and family can sign up to bring a
postpartum meal. Put postpartum care items on your baby registry, such as a
pressure cooker; a thermos; hot water bottles; a postpartum
belly wrap; organic sesame oil; herbs like dashamula, fenugreek,
and fennel; organic dates; basmati rice; and ghee. Create a sign-up sheet for friends and family to take on dif ferent
support tasks postpartum, such as grocery shopping, giving
older children rides to and from school, catching up with dishes,
doing laundry, or tidying the house. Postpartum-Prep Activity for Your Blessing W ay
1. Gather various organic dried herbs and oils from the directions
below and have them arranged in separate jars on a table. Provide your guests with string, scissors, labels, markers,
empty paper tea bags, and jars. 2. Explain to your guests that the herbs have healing benefits for a
postpartum mother, and that you will use what they make
during your postpartum window to support you in your healing. 3. Allow each guest to make as many items as they wish (or as
you have supplies for). Infused Oils
Your guests can choose any of the dried herbs listed below, place
them in a jar, and pour sesame or sunflower oil over them. Ask them
to label the jar, and then you can save it for when you need it. You
can place the filled jars on a windowsill where warmth from the sun
will pull the medicinal qualities of the herbs into the oil. After six or
eight weeks, strain out the herbs and keep the infused oil to use as
needed for support postpartum. Three potential combinations:
hemorrhoid relief oil: sesame oil with St. John’ s wort, yarrow,
rose
nipple soothing oil: sesame oil or ghee with comfrey, calendula,
plantain, chamomile
abhyanga oil: sesame oil, rose, jasmine, lavender, calendula,
chamomile
Herbal T ea Blends
Provide empty paper tea bags for your guests. They can choose any
combination of the following herbs and place them in a bag. Labelthese along with what they are used for and save them for when you
need them most. Herbs for nervous system support:
chamomile
lavender
licorice
Herbs for digestive support:
coriander seeds
cumin seeds
dried ginger
fennel seeds
Herbs for lactation support:
chamomile
fennel seeds
fenugreek
licorice
red raspberry leaf
Epsom Salt Soaks
Guests can mix Epsom salts and herbs in a jar and add a couple drops of
essential oils for added benefits and scent. Label the jars, and when you are
ready to use them, pour them into the bath (or place them into a lar ge tea
bag or sock to keep the herbs from getting stuck in the drain). Epsom salt
soaks can be made with any of the following herbs:
calendula
chamomile
comfrey
lavenderrose
rosemary
sage
yarrow
Herbal Baths
Guests can choose a combination of herbs and place them in a jar
for you to use in making herbal baths. Share the following benefits of
each herb with your guests so they can craft a bath for you with deep
intention and healing energy. They can write a little note on the jar
sharing the benefits of the herbs or expressing their blessings and
wishes for your postpartum healing. Following “Guidelines for an
Herbal Bath” on this page, a lovely bath can be created from any
combination of the following herbs:
ashoka: Ashoka is perhaps Ayurveda’ s most supportive herb for
the female reproductive system. It is also said to remove sorrow
and grief that is hidden in the womb. calendula: Calendula is a powerful healer of scars and wounds,
making it very supportive for mamas who experience perineal
tears during birth, have had stitches, or underwent a C-section. It
also can help prevent infections. chamomile: Chamomile is gentle and calming. It relaxes the
entire nervous system and can reduce muscle tension and
cramping. It is gentle enough for newborns as well, making it a
great option for mama to bathe with her babe. dashamula (cut): Many of the herbs in this list can be too cooling
or drying when used on their own, or in excess, during the
postpartum window. Dashamula is deeply grounding and
warming, making it an important addition to any postpartum
herbal bath formula. hibiscus: Hibiscus is a sacred flower often used in devotional
ceremonies. It also helps to balance the first and second chakras(root and sacral chakras). lavender: Lavender is deeply restorative to both the mind and
body. It can ease anxiety and depression and be a wonderful
sleep aid. It is also gentle enough to bathe with baby. linden: While linden is also soothing to the nervous system, it
holds a particularly divine feminine energy, bringing calm and
beauty into the heart. It is said that linden removes obstacles in
the heart that get in the way of unconditional love. oatstraw: Oatstraw rejuvenates the nervous system and rebuilds
and restores reservoirs of energy within the body. It is the perfect
herbal ally for when exhaustion sets in. It can also restore peace
of mind after a traumatic or shocking event, and therefore it is
beneficial for mamas who experience birth trauma. rose petals: Rose is the queen of all flowers and a deep ally for
feminine healing. Rose soothes the emotional heart by
comforting and then releasing grief and sorrow. witch hazel bark: Witch hazel bark is soothing and healing for
inflamed, damaged tissues. It can also be supportive in slowing
down lochia (postpartum bleeding) and soothing hemorrhoids. THE DOSHAS DURING THE POSTPARTUM
WINDOW
POSTP ARTUM AGNI AND AMA: According to Ayurveda, the strength of
an individual’ s agni—the digestive fire—will determine not only their
ability to digest food but also their ability to digest and process life
experiences. When rapid transformation happens (as during the birthing
process), the fire of digestion is completely put out. It is absolutely essential
that this fire is rekindled, tended to, and nurtured in order for you as a
postpartum mama to assimilate into your new experience of motherhood. Otherwise you risk becoming overwhelmed, withdrawn, depressed, distant,
or anxious, and you may experience many of the other common feelings
women have when they cannot process the experience of birth and earlymotherhood. During the early days postpartum, your body will be healing
and your baby’ s body will be constantly growing and changing. Every day
feels dif ferent and adjustments need to be made. With strong agni, you will
be able to adapt to your new role as a mama and tend to your growing baby
with ease, confidence, and grace. You will also be able to digest your food
properly so that babe is able to easily digest your breast milk. Chapter 8
offers a list of specific ways to assess the strength of agni, starting at this
page. Ama is what is left in your body or mind when agni cannot properly
digest the food or experience. The material gets stuck in your body, where it
can clog channels and create imbalances. During pregnancy, your body
builds many tissues. After the delivery of your baby, your body still holds
on to much of what it has built up. Tending to balance involves releasing
what has built up while simultaneously restoring the depleted tissues. The only way for ama to be released from the body is for it to be
digested by agni. The postpartum weeks are a time of rekindling and
tending to the fire of digestion in order to release what is built up from
pregnancy while also nourishing and restoring the body. This process is
easily supported by following the Ayurvedic dietary and lifestyle
recommendations mentioned earlier in this chapter (see “Four Pillars of
Postpartum Care” on this page ). POSTP ARTUM  VATA : Vata dosha is the combination of air and space elements
within the body. The moment your baby is born, your previously full womb
quickly becomes empty. That lar ge empty space in the center of your body
fills with the air element. Vata qualities of dry, light, cold, rough, subtle,
mobile/quick, and clear are balanced by their opposites of oily, heavy/solid,
hot/warm, smooth, gross (as in solid material), stable, slow, and
cloudy/viscous. Every postpartum mother will have excess vata. Because of
this, the entire Ayurvedic postpartum regimen is intended to reduce vata and
bring these elements back into balance by bringing stability, nourishment,
hydration, warmth, and oiliness to the body of the mother. Vata appears in a
newly postpartum mother in the following ways:feeling cold, especially right after birth
shaking after birth
feeling depleted
having a limited milk supply
experiencing indecisiveness
having the urge to do a lot of activity
feeling anxious or unsure
having a sense of fragility, being easily upset
suffering from constipation, gas, or dif ficulty digesting
worrying or experiencing disturbing thoughts
experiencing insomnia and sleep disturbances
retaining lochia
being dehydrated
lacking appetite
having afterpains/cramping
To reduce excess vata, follow the vata-balancing guidelines of oiliness,
warmth, rest, and quiet found on this page, and in particular focus on these
vata-balancing approaches:
Rekindle the digestive fire with ginger, lime, and salt before meals. Drink cumin, coriander, and fennel tea. Drink fenugreek tea for lactation support. Hydrate with warm, mineral-rich teas and broths. Follow guidelines for an Ayurvedic postpartum diet. Eat regularly. Use oil basti (oil enema) to balance the pelvic area (the seat of vata). Receive daily abhyanga massages. Use a heating pad or hot water bottle on your belly and lower back. Use a belly wrap. Drink dashamula tea daily for four to six weeks (see the recipe on
this page ). It calms the pelvic area and rejuvenates vata’ s downward
energies. POSTP ARTUM  PITT A  AND  KAPHA : Excess pitta during the postpartum window
can display itself as excessive blood loss, hot flashes, skin rashes, diarrhea
in mother or baby, irritability, or anger. To soothe pitta, avoid too much
spice or excess heat. Use pitta-soothing guidelines from this page  while also
respecting the vata-balancing regimen, remembering that sometimes vata
pushes pitta, causing it to flare up. You can also use pitta-soothing teas. Excess kapha postpartum is evident when baby has mucus symptoms or
there is a lack of uterine involution (called “boggy uterus”). Mama may also
be experiencing heaviness in her mind, emotions, and body. To reduce
kapha, reduce dairy and heavy foods while respecting the vata-soothing
regimen, stimulate uterine contractions with uterine massage, and drink
kapha-soothing teas. With any postpartum imbalance, consider consulting an Ayurvedic
postpartum doula to support your unique experience. COMMON POSTPARTUM IMBALANCES
Various imbalances can arise during a newborn mama’ s sacred window. If
you experience any of the symptoms or imbalances described below, always
come back to the sacred window essentials: Are you resting every day. Is
your environment peaceful. Are you following Ayurvedic diet guidelines. Have you been receiving (or doing) your abhyanga massages. Have you
been taking your herbal teas and panchakola ghee. Do you feel supported. Oftentimes, the imbalances can be solved by tending to those simpleaspects. After coming back and checking in with the main pillars of
postpartum care, then you can look for further remedies for the following
imbalances if you still need them. CONSTIP ATION : Constipation can be intimidating for new mamas. After
everything you just went through, you may experience some PTSD the first
time you sit back down on the toilet—I know I did. Eliminating body waste
can also be painful due to the vulnerability of the tissues in their current
state—especially if you had stitches. Prepare for TMI here—the first time I sat on the toilet after giving birth
and having a third-degree perineal tear with stitches, I could not have been
more grateful that my poop came out soft, supple, and pain free. I knew that
this was thanks to the watery, soupy, oily rice pudding I ate as my first
postpartum meal and for the following three days. Diet is crucial here. If
you follow the Ayurvedic postpartum diet from immediately after giving
birth, you’re not likely to become constipated. If you do have trouble,
however, follow these tips:
On an empty stomach, eat stewed fruits with a big spoonful of ghee
on top (see this page ). Add a couple teaspoons of ghee to everything you eat. Drink warm, hydrating drinks throughout the day to get bowels
moving. Completely avoid iced or cold drinks and food, as well as raw food. Drink hot milk tonic ( this page ) with a tablespoon of ghee before bed. Give yourself a warm abhyanga massage, focusing on clockwise
abdominal movements, followed by soaking in a warm bath. HAIR LOSS : Postpartum hair loss soon after the birth is a sign of vata going
out of balance, but it can occur even several months after giving birth. If
you are noticing hair loss, go back to the sacred window basics on this page
and continue to nourish yourself with a vata-pacifying regimen. Extremehair loss beyond four months postpartum may be a sign of a thyroid
imbalance (see “Postpartum Thyroid Issues” at this page ). To maintain
healthy hair postpartum, consider the following Ayurvedic treatments:
Do a daily warm oil scalp massage with a 3:1 mix of brahmi oil to
castor oil; leave it on overnight. Make teas out of herbs that naturally boost collagen such as he shou
wu, calendula, nettle, mangosteen fruit, and gynostemma. Eat fruits that are naturally collagen boosting, such as berries rich in
vitamin C. Include more ghee in your diet to help balance your hormones. Practice a vata-pacifying diet and daily routine. HEMORRHOIDS : Hemorrhoids commonly result from the pushing phase of
labor. They may also appear after having mild constipation—if this is the
case, follow the tips to alleviate constipation. To treat the hemorrhoids
topically, apply a small amount of neem ghee externally on the af fected area
three to five times a day. POSTP ARTUM  ANXIETY  AND  DEPRESSION : According to Aviva Romm, one in
four women in the United States are diagnosed with depression or anxiety,
and postpartum anxiety and depression are especially common in North
America. Many factors can lead a new mother to experience mood
disorders during her sacred window, including lack of support from her
family, lack of emotional and psychological support, being looked down
upon for parenting choices, having a history of eating disorders or anxiety
and depression, hormonal imbalances, financial stress, past experience or
hearing stories of pregnancy loss or sudden infant death syndrome, or
history of family trauma. All too often, mothers are told that it is “normal” to suf fer during their
sacred window. This mentality needs to be changed. New mothers do not
have to suffer. Postpartum mood disorders can be managed or evenprevented with the proper rest, nutrition, herbs, and most importantly, a
good support system. Assure you know the following signs and symptoms
of postpartum anxiety and depression so you can seek help and support
from professionals if necessary:
extreme and persistent ups and downs
no happy or joyful moments
not sleeping because of too much worry
extreme worry of hurting the baby by accident or on purpose
constant anxiety or worry in general
refusal to eat
remaining in bed full-time because of lack of motivation (rather than
intentional rest)
persistent need to sleep around the clock
If you do not feel right, if you are struggling, or if you feel that you are not
enjoying being a new mama at all, please reach out for help and support. Just because postpartum anxiety and depr ession ar e common does not mean
that it is normal, and it does not mean you have to suffer thr ough it. You
can get support, and you can thrive as a new mother. Evidence shows that mothers who follow the Ayurvedic postpartum
practices are less likely to suf fer with severe mood disorders. Along with
following the sacred window basics beginning at this page  and the
Ayurvedic postpartum diet guidelines in chapter 8, you can try these other
Ayurvedic approaches to nourishing yourself to prevent or remedy mild
postpartum anxiety:
Drink dashamula tea first thing in the morning and right before bed
(see this page ). Receive daily massages using sesame oil infused with rose,
ashwagandha, bala, or brahmi; oil can be left on all day or overnight. Apply 3–10 drops of warm plain sesame oil in each ear. Take warm baths and showers. Avoid cold air drafts or exposure to cold. Avoid exposure to unpleasant people or violent movies. Avoid traveling, driving, or running errands. Use several bastis (oil enemas) as needed. Drink a cup of room temperature orange juice mixed with 1 teaspoon
honey and a pinch of nutmeg. For postpartum depression, try these methods for support:
Have lots of skin-to-skin contact with baby. Enjoy quality time with loved ones. Boost serotonin and dopamine naturally with herbal allies like blue
lotus and mucuna (see this page ). Make sure to follow a well-balanced diet of whole foods that are
freshly prepared and nourishing, and be sure that you are eating
enough. Either continue to take prenatal vitamins or take postnatal vitamins,
as nutrient deficiencies can result in depression. I recommend (pre-
and) postnatal vitamins that are made from whole foods and herbs
rather than those containing vitamins and minerals from synthetic
sources. Additionally, there are postnatal vitamins that are fermented
with probiotics that make them gentler on your digestion and less
likely to cause nausea. Have a daily warm oil massage with herbal oils. Try seven days in a row of warm herbal oil bastis. If you are following all the Ayurvedic postpartum recommendations and
still experiencing depression or anxiety, you may have a complicated
situation where all three doshas are out of balance. Deep depression can be
serious; please find a skilled Ayurvedic practitioner, Ayurvedic postpartum
doula, or other skilled professional who can guide you through your healing
process. MOOD  SWINGS  AND  IRRIT ABILITY : Distinct from anxiety and depression, you
may experience temporary mood swings or moments of feeling extra
sensitive and irritable. A new mama’ s heart is so tender. In these moments,
check in with yourself. You may be pushing yourself too hard, or you (or
baby) may be overstimulated. You may have needs that are not being met;
perhaps you feel you need more support. Ask for what you need. Rest. Eat
nourishing foods. Do abhyanga massage. Take a warm herbal bath. If you’re noticing that these remedies seem to be recommended for
every postpartum issue, you’re right—they are the pillars of postpartum
care that keep you in balance. If you need additional support, here are some
specifics from the Ayurvedic toolbox:
Add shatavari-infused ghee (or simply shatavari powder) to your hot
milk to stabilize hormones and mood. Wear your belly wrap. More rose everything. Rose petal tea, rose mist spray, ayurvedic
rose jam (see this page ). Use herbal allies such as rose, jasmine, hibiscus, mucuna, vanilla,
maca, shatavari, and damiana. You can make teas out of these
herbs either in combination with each other or individually. You can
also use them in powder form and add them to foods, warm
smoothies, or hot milk. (See this page  for a recipe for mama’ s mood
tea. )SLEEP  ISSUES : As with many of the other common postpartum imbalances,
sleep issues are a vata imbalance. Pacifying vata by returning to the sacred
window basics will address the root cause of the sleep issues. Anxiety may
also be causing lack of sleep—if it seems that is the case, see the tips for
postpartum anxiety and depression on this page. If you need additional
support with sleep, the following tips will be useful:
Apply warm sesame oil to the bottom of your feet and the top of your
head before bed, cover with socks and a hat. Use a hot water bottle or heating pad on your belly at night while
falling asleep. Drink warm liquids instead of cold throughout the night. Wake and go to sleep at the same time every day. Go to sleep before 10 p. m. Use ashwagandha-, bala-, or brahmi-infused oil during your
abhyanga massages followed by a warm bath daily. Use transdermal magnesium. Eliminate stimulants like caf feine. Drink a hot spiced milk tonic before bed (see this page ). Add saf fron, nutmeg, or poppy seed into your diet. Nap while baby naps to help deal with sleepless nights. Practice yoga nidra (yogic sleep meditation) and ujjai pranayama,
which is a breath technique used for gently warming the body,
calming the mind, and soothing the nervous system. In this breathing
technique, you constrict the back of the throat to support lengthening
each breath cycle. Each inhalation and exhalation is long, full, deep,
and controlled. Drink dashamula tea first thing in the morning and before going to
bed (see this page ). Make a tea with ½ teaspoon of ashwagandha and a pinch of
cardamom and brahmi. Drink brahmi tea, chamomile tea, or lavender tea before bed. Make a tea or milk tonic (see this page ) with ashwagandha, ginger,
rose, passionflower, blue lotus, and valerian. These are easiest to
use in powder form; mix ½ teaspoon of the powdered blend into your
milk or tea. (See this page  for moon milk tea recipe. ) Use valerian or lemon balm tea or tincture. POSTP ARTUM  THYROID  ISSUES : Feminine problems including infertility,
miscarriage, fibrocystic breast disease, ovarian fibroids, cystic ovaries,
endometriosis, PMS, and menopausal symptoms are usually caused or
aggravated by hypothyroidism. The thyroid is a gland that regulates
metabolism, heart rate, cognitive function, moods, hormones, breast milk
production, digestion, immune system function, and healing. Postpartum
thyroid issues are common but often overlooked by health professionals
because they are mistaken for other common postpartum challenges. You may have increased risk of thyroid imbalances postpartum if you
have elevated thyroid antibodies or if thyroid problems occurred during
pregnancy. Thyroid issues can also show up postpartum due to hormone and
immune changes. There are two types of thyroid imbalances:
hypothyroidism (underactive thyroid) and hyperthyroidism (overactive
thyroid). Symptoms of under - or overactive thyroid, or a combination of
both, can show up anywhere from the first few weeks to eighteen months
postpartum or even beyond. SYMPT OMS OF POSTP ARTUM HYPOTHYROIDISM
Slow cognitive function, severe brain fog, extreme “new mama mind”
or “milk mind,” forgetful and unfocused thinkingConstipation
Depression
Weight gain or no weight loss after giving birth
Muscle loss
Fatigue
Severe hair loss past four months postpartum
Difficulty with breast milk production (even after using herbs,
lactation aids, and troubleshooting)
Skin problems (redness, acne, dryness, etc. ) Hypothyroidism comes with symptoms that may make you feel slow and
lethar gic, so to treat it with stimulating herbs could help temporarily to get
you out of your “funk” and get through the day (such as by drinking cof fee,
chai, matcha, or green tea). But in the long run, caf feine will burn out your
adrenal glands, and if the underlying issue is hypothyroidism, stimulants
won’ t solve that problem. Hypothyroidism is better treated with a proper
diet, and the condition can be supported with vitamins and herbs such as
transdermal magnesium, transdermal vitamin D, and transdermal
ashwagandha. Be sure to get thyroid levels checked before using
stimulating herbs. SYMPT OMS OF POSTP ARTUM HYPERTHYROIDISM
Metabolism and energy on overdrive
Wired feeling/inability to sleep
Weight loss and then some, within weeks
High elevated moods/extreme feeling of “doing great” to the point of
burnout
Frequent or extreme postpartum anxietyConstant need for the bathroom, to poop a lot
Depression (Although it seems counterintuitive, depression can arise
in combination with any of the above symptoms. This type of
depression may display itself as feeling unsatisfied, no longer being
motivated to do things you love, not enjoying motherhood, and so
on. ) Herbal remedies for hyperthyroidism, to support the nervous system and
help to calm your body and mind, include the following:
ashwagandha
chamomile
lavender
lemon balm
transdermal magnesium
vitamin B complex
If you suspect you have a thyroid imbalance, visit your ob-gyn, midwife, or
family doctor and ask to get your thyroid levels tested. Ideally you’ll test
once, wait two weeks, and then test again. The levels can fluctuate, and you
want to be sure there is an imbalance before treating it. If you are suf fering with any of these symptoms and they are getting in
the way of quality of life, caring for your baby, or feeding your baby, do not
accept the response “It’ s because you’re a new mom—it’ s normal. ” If that is
a reply that you get from a medical professional and your intuition tells you
otherwise, I would recommend getting a second opinion. For more information on naturally treating postpartum thyroid issues,
read Natural Health after Birth  by Aviva Romm and Healing the Thyr oid
with Ayurveda: Natural T reatments for Hashimoto’ s, Hypothyr oidism, and
Hyperthyr oidism  by Marianne Teitelbaum. I also highly recommend Dr. Teitelbaum as a practitioner who can guide you on healing your thyroidusing natural remedies. See “References and Suggested Reading” at the end
of this book. BALANCING PRACTICES
POSTPARTUM
The following are practices that will support your postpartum healing. POSTP ARTUM  PRANA YAMA : One of the most simple and ef fective methods of
generating sattva during the postpartum window is by practicing
pranayama, or conscious breathing techniques. At any time throughout the
day, sit quietly and notice the flow of your breath going in and out of your
body. Simply by bringing awareness to the breath, peace and calm is
brought to the mind, body, and emotions. For a more formal practice of
pranayama, practice either nadi shodhana or ujjayi breath any time you feel
the need for calm, balanced, clear ener gy. It is not necessary to sit up
straight on a meditation pillow to practice these techniques. They can be
done while lying horizontal, or even while nursing, snuggling, or walking
your baby. Pranayama is ef fective not only throughout the sacred window
but through a mother ’s entire life. Nadi shodhana, or alternate-nostril breathing (described in detail at this
page ), is a stabilizing breathing technique that can be practiced as often as
needed, with as many repetitions as desired. After a few days of practicing
using your hand to close the nostrils, you can continue this practice without
the hands, using your consciousness to direct the prana alternately in and
out of the nostrils in the same pattern. Prana (life force) flows where
consciousness directs it. This pranayama is the ultimate balancer, balancing
all the hormones in your body. Ujjayi breath—the “ocean-sounding breath” practiced during many
yoga asana classes—is a calming breathing practice that enhances prana in
the body. This pranayama technique simply involves taking a deep inhalethrough the nose then exhaling out the nose with a slight constriction at the
back of your throat. Your inhales and exhales will sound like soft ocean
waves. MAMA  MARMA  THERAPY : Marma  therapy ( marma chikitsa ) is Ayurveda’ s
pressure-point healing system, an ancient bodywork technique that accesses
marma points—the anatomical locations where muscles, joints, ligaments,
bones, nerves, and veins meet—through touch. Marma points are also the
intersecting points of the more subtle channels in the body that carry mental
and emotional impressions. They are access points into the flow of
consciousness, where mind-body connections take place. These points,
which are located on the skin, are used for communicating with deep tissues
and or gans. The thumb (relating to the element of ether and thus limitless
consciousness) is used to apply pressure to specific points to treat dif ferent
diseases (“dis-eases”) or imbalances in the body. Marma is especially useful postpartum when abhyanga massage is
contraindicated. Special circumstances where you would receive marma
instead of abhyanga would be strong emotional shifts, respiratory
congestive issues, and cesarean sections. In these cases, marma would be
more rejuvenating, restoring, and healing for mama than abhyanga oil
massages. You may have heard postpartum women talk about frequent crying. Crying a lot (from emotions such as grief, frustration, or anger) is an
indication of excess vata or pitta carrying the emotions to the surface. If this
is the case, marma therapy will encourage deep rest and restoration. Marma can be given by an Ayurvedic practitioner or an Ayurvedic
postpartum doula, or it can be self-administered. POSTPARTUM HERBAL SUPPORTS
The following is a deeper look at some of your postpartum herbal supports,
as well as a few important additions to your list. PANCHAKOLA  GHEE : Panchakola,  meaning “five spiced,” is a traditional
herbal formula made by infusing ghee with black pepper, ginger, pippali,
pippali root, and chitrak. A heaping spoonful of this medicated ghee should
be taken immediately after giving birth as the first food that you eat. The
combination of the spices stokes your digestive fire, and the ghee allows the
medicine to penetrate into the deep tissues of your body. This ghee should be served on top of every meal for at least the first ten
days of your sacred window, starting with 2–3 tablespoons per meal and
slowly reducing the amount over time as your digestion increases. Panchakola ghee can be prepared by your Ayurvedic postpartum doula;
otherwise, check the resources list in the back of the book for places to
order online. DASHAMULA  TEA : Dashamula, a tea made of ten roots, is used in Ayurvedic
postpartum care to alleviate vata dosha in the nervous system. During your
sacred window, dashamula helps your body to digest ama, increase strength,
relieve pain, reduce tension and anxiety, promote calm, and generally
restore health and well-being. Dashamula also aids in strengthening the
uterus after childbirth. Take it as a strong tea, twice a day, every day for
forty-two days. You can find the recipe on this page  and information on
where to order dashamula in the resources list at the end of the book. SWEET  WATER  LACT ATION  TEA : Sweet water lactation tea is a staple beverage
used in traditional Ayurvedic postpartum care practices. This simple
formula can be started immediately after birth and drunk every day for the
entire sacred window. It can also be supportive beyond the sacred window
in times you may feel your milk supply dropping. The tea is simply ⅔
teaspoon fennel seeds and ⅓  teaspoon fenugreek seeds in 8 cups of water—
according to Ayurveda, fennel and fenugreek are some of the best herbs for
supporting lactation. Bring the water to a boil and let the seeds simmer for
five or ten minutes. The seeds can then be strained out and the tea can be
poured into a couple of thermoses. Keep these thermoses near your bedside
table and nursing station, and drink them throughout the day. HERBAL  CHEWING  MIX : Many digestive spices are likely to already be in your
kitchen cabinet: chapter 8 gives directions for an herbal chewing mix
created from fennel seeds, sesame seeds, unsweetened coconut flakes,
turmeric, cardamom, clove, ginger, and mineral or black salt (see this page ). These are all known to support good digestion, and thus overall well-being
for mama and babe. Beginning two or three days after the birth and
continuing for forty-two days (or as desired), take a teaspoon of this mix
after savory meals twice daily. GARLIC : Garlic, well roasted in ghee, supports agni, and thus appetite,
digestion, lactation, grounding, and immunity. It also greatly minimizes the
risk of infection and generally speeds up the post-birth recovery process. See the “Garlic Chutney” recipe on this page. SHATAVARI : The herb shatavari (described more in chapter 9) is a beautiful
post-birth breast milk enhancer that also rejuvenates the body in a deep
way, strengthens and nourishes the tissues, and balances the hormones and
moods/emotions. Shatavari is traditionally used to maintain the healthy
production of female hormones. It supports a healthy immune system and
assists in both physical and mental digestion. It is sattvic (pure,
harmonious) in nature, calms the mind, and promotes love and devotion. You can add shatavari to milk tonics (see this page ), warm smoothies, or
any cookie or laddu  recipe—half a teaspoon is a suf ficient serving. Begin
using shatavari eight or nine days after the birth, when digestion is stronger,
and enjoy for the rest of the postpartum time or longer. SPECIAL CIRCUMSTANCES
CESAREAN BIR TH: Everyone and every body is dif ferent, so the time
frame for a mama’ s sacred window is simply a recommended amount of
time. But as a general rule, in the case of a cesarean birth the mother will
need extra care and longer time to heal than with a vaginal birth—after a C-
section, the postpartum window traditionally extends to eight weeks. Ayurvedically speaking, when thinking about the healing needed for the
mother, we look at the qualities of the birth. A cesarean birth has increased
exposure to an environment that aggravates vata. The operating room is
cold and bright; the sur gical instruments are cold, sharp, and penetrating; air
can become trapped in the abdomen; and the hospital setting can be
unfamiliar, and therefore unsettling. Being mindful of the fragile state you may be in after this type of birth,
the following are considerations about “extras” to keep in mind for your
care:
Extra fragility. After undergoing a major abdominal surgery, you will
be in an especially vulnerable state. Following a cesarean birth, you
can receive marma therapy for the first two weeks, and then
abhyanga massages can begin, avoiding the incision site until it is
fully healed. Extra mobility support. Especially within the first few days, you
may need support walking, sitting up, holding your baby, getting out
of bed, sitting on the toilet, getting into and out of the shower, and
any other necessary movement. Extra nutritional considerations. Rebuilding agni is essential after
a cesarean, as it is for all postpartum mothers, but following a C-
section, the amount of fat and oil (ghee) in agni-building recipes
should be reduced. Excessive oleation can inhibit the reconnection
of the tissues at the incision sites. Extra care for mentally digesting the experience. Come to
peaceful terms with your birth story. This is especially necessary for
mothers who have undergone an emergency C-section rather than a
planned one, but it is relevant for all postpartum mothers. Share your
thoughts and feelings with your support person. Extra attention to swelling. IV fluids can sometimes cause extra
swelling in the body, and this is especially common for mothers after
a C-section. Gentle massage of the lower legs and feet can helprelieve swelling. Drinking coriander tea will also aid in eliminating
excess fluid. Adding ¼–½ teaspoon gokshura  herb to your milk,
dashamula tea, or soups can reduce fluid retention. Extra attention to warmth on the abdomen. As the abdomen
specifically was exposed to the vata-aggravating qualities mentioned
before, it will need extra attention. Applying warmth through the
medium of warm water bottles or bags on the abdomen will bring
vata into balance. After a couple of weeks, a cloth soaked in castor
oil placed on the skin will reduce discomfort and heal the tissues. Ayurvedic recommendations for enhancing mama’ s physical well-being
after a cesarean birth include these other tips:
Use a warm water bottle over your incision site. Put 1–3 drops of lavender and helichrysum essential oils on the
bandage or incision site (after removing the bandage) one or two
times daily to prevent infections and speed healing. Use a hot water bottle to relieve the shoulder and mid-back pain that
may occur five to ten days after delivery. Wait ten to fourteen days before starting abhyanga massage. Receive marma therapy treatments until massages begin. Use less oil, fat, or ghee in all your recipes until the incision site has
knitted back together.
It might hurt to pee or poop, or the idea of it can feel scary.
What is a common postpartum experience that may be unexpected and alarming?
Eat stewed prunes with a big spoonful of ghee on top, and add a pinch of cinnamon and cardamom.
What is recommended to reduce the risk of constipation during the postpartum period?
Consult an Ayurvedic practitioner or postpartum doula, and consider taking probiotics and homeopathic arnica tablets.
What is a recommended approach to treat postpartum thyroid imbalance?
Practice pranayama, and consider seeking support from an Ayurvedic practitioner or postpartum doula, and avoid iced or cold drinks and food.
What is the recommended approach to manage postpartum anxiety and depression?
It is crucial to honor the postpartum window, and to take time to grieve and process any emotions, especially in the case of a loss or adoption.
What is emphasized as essential for a mother's emotional healing after a cesarean birth?