Introduction to Ayurveda in Pregnancy and Beyond
A Comprehensive Guide to Ayurvedic Principles and the Three Doshas
What is Ayurveda and how does it work?
Ayurveda is an ancient, holistic medical science from South Asia and is commonly translated as “the science of life” or “art of living”. This expansive system is thousands of years old, and is based on understanding your unique constitution and how to live in harmony with nature.
Ayurveda aims to treat the root cause of wellness issues, rather than solely treating symptoms. Through a deeper connection with the natural world, Ayurveda can support more balance in your mind, body, and soul.
Ayurveda is not a destination. It's a continuous journey of practicing and shifting the lens of how we view ourselves and our relationship to the world around us.
Ayurveda is based on the understanding that the body has three principle constitutions, or doshas, and that each individual has their own unique makeup of these three doshas. Just like you have a unique fingerprint, you also have a particular pattern of energy and combination of physical, mental and emotional traits which makes up your overall constitution! And these patterns determine how our bodies behave and respond to the world around us, including our emotions, lifestyle, and foods we consume.
Ayurveda focuses on bringing the three doshas (vata, pitta, kapha) into balance, both internally and externally, to bring about greater holistic wellbeing. Each dosha has physical, mental and emotional manifestations. All people have the qualities of vata, pitta and kapha, but one is usually primary, one secondary and the third is usually least prominent.
Prakriti vs. Vikriti
Each person has all the doshas and elements of nature within them, and they can increase and decrease throughout each season, phases of our lives, and even at different times of the day.
You are born with your own specific combination of three doshas, also known as your “prakriti”. According to Ayurveda, your prakriti does not change, and how the doshas manifest physically, emotionally, and mentally is unique to each person.
We are always being influenced by our surroundings and seasons in nature, just as our existence influences our environment. Nature fluctuates constantly, so it’s only natural that we do too! Your “vikriti” is what doshas are out of balance for you at any given moment. Some say that understanding your vikriti is more important than identifying your prakriti, as it informs what care practices you need in the present moment. In fact, tending to what is out of balance can actually guide you closer to your prakriti, or true nature.
While everyone is born with their own unique prakriti (constitution, physical make-up) of Vata, Pitta, and Kapha, remember that your dominant dosha is not your identity. For example, you may be prone to a vata imbalance, but you are not vata.
Understanding the doshas
Each dosha has their own qualities and functions in the body, and getting to know each one can give you more insight into your own unique system and how they manifest within you during different periods of your life.
Vata Dosa
Check out our blog post for grounding tips for vata in pregnancy!
Vata dosha is associated with the elements of mind and space. It’s light, cool, and dry in nature, and it governs all movement and processes in your mind and body - including blood flow, elimination, breathing, and the movement of thoughts. The animal often used to describe vata is the snake.
When vata is out of balance, it can manifest as:
Increased stiffness, and creakiness in your joints. You may experience pain in areas like your back, hips and/or knees.
Constipation and/or irregular bowel movements, as excess vata can increase internal dryness
Excessive movement of the mind, which can show up as anxiety, worry or ruminating thoughts
When vata dosha is in balance, it can manifest as:
Being in a creative flow and generating ideas
Feeling agile and light in the body
Feeling grounded in your ability to let go and release, whether physically or emotionally
What this means for pregnancy
Because pregnancy is a time of profound transformation and change, vata will naturally increase to make space for this experience.
In Ayurveda it’s important to balance an excess of accumulation of a dosha with its opposites. Because Vata dosha is cool, light, dry, and mobile, it benefits from things that are warming, grounding, and nurturing to encourage stability and calm.
Try countering Vata’s fluctuating nature by following a regular routine that includes warm, nourishing foods and lots of self care. Create breaks in your daily schedule, move intentionally rather than hurrying from place to place, and eat mindfully and intuitively.
Read more about Vata dosha in pregnancy here!
Pitta Dosha
Pitta dosha is associated with the elements of fire and water. It is hot, sharp, and mobile in nature, and it governs your ability to digest, process, and take action. The animal often used to describe pitta is the frog.
When pitta is out of balance, it can manifest as:
Indigestion, such as heartburn/acid reflux.
Feeling overheated, such as night sweats when sleeping
Perfectionism, particularly in your work life, such as overachieving or overworking.
When pitta dosha is in balance, it can manifest as:
Ability to follow through on projects and ideas
Clear, direct communication
Regular digestive processes, such as regular bowel movements
What this means for pregnancy
Because pregnancy can be a time filled with to-do-lists, projects, and increased expectations, pitta naturally increases as your inner fire drives you to get things done and to prepare for birth.
It’s important to balance an accumulation of pitta with its opposites. In order to balance an excess of pitta’s hot, sharp, and mobile qualities, lean into the qualities of cool, smooth, and stable.
Soothe the need to do things perfectly or to be in constant motion. Try to create space in your week for unstructured play and creativity, such as making art, lounging outside, or restorative yoga. Cultivating a sense of gratitude for where you are in your life and how far you’ve come can help soften harsh expectations you may have of yourself and ease an agitated fire.
Kapha Dosha:
Kapha dosha is associated with elements of earth and water. It’s slow, cool, damp and heavy in nature and embodies structure, lubrication, and stability in the mind and body. The animal often used to describe kapha is the swan.
When kapha is out of balance, it can manifest as:
Slow digestion, such as incomplete or sticky bowel movements
Overextending yourself in caretaking for others
Feeling sluggish in the mind or body
When kapha dosha is in balance, it can manifest as
Ability to draw your attention inward, and be in stillness
Nurturing, caring energy toward yourself and those around you
Feeling grounded and stable physically, mentally, and emotionally.
What this means for pregnancy
Kapha in pregnancy often brings feelings of heaviness in all forms. Physically the heaviness may manifest as water retention, lethargy, and weight gain (both for you and baby!) Emotionally the heaviness can present as increased sensitivity, vulnerability, and an intensity of feelings of joy and love.
In pregnancy, it’s important to balance an accumulation of kapha with its opposites, such as mobility, warmth, and lightness. Movement is one of the most impactful ways to pacify excess kapha, as it can help move stuck energy and fluid.
Consider what movement feels good and supportive to you, knowing that this can change week to week or even day to day. Bring in nourishing, cooked foods that stimulate digestion - think broths, herbal teas, and warming spices. To bring in a feeling of lightness, try elevating your legs, which can help move accumulated fluid in the feet and legs during pregnancy.
Why is it helpful to understand the fluctuating balance of doshas during pregnancy?
Pregnancy is a time of immense change and new experiences, which can naturally make it difficult to connect to your body, emotions, and external environment. By having a deeper sense of what is out of balance for you, you are honoring where you are in this moment AND honoring the direction you’d like to go.
When you are more connected to who you inherently are, it gives you capacity to understand and more meaningfully connect with your new roles, your baby, and even your growing family.
For example, by regulating your digestion you are not only digesting food better. You are supporting your capacity to digest emotions and experiences - including how you are impacted by the current state of the world.
We are human beings and constantly influenced by our changing environment within and without. The goal is not to be “perfect”, it’s about being in the process of moving toward balance that helps us be more deeply connected to our true nature.
Three ways to get started:
Remember that while the ebb and flow of the doshas is a natural function of being alive, the journey to cultivate balance is still important!
Download Expecting, our signature meditation program, specifically designed for pregnant and postpartum people. Each meditation is paired with a homemade Ayurvedic recipe to support you through each trimester and beyond.
Learn more about the benefits of meditation in pregnancy!Spend some time getting to know yourself and the person you’re becoming.
What patterns come up when you’re frustrated or content? How do you organize your day and your transitions between activities? How does your whole self respond to the different seasons where you live?Begin to build a relationship with Intuitive Eating. Notice any trends around your hunger cues, and also your tendencies of HOW you eat i.e with distractions, on the go, etc.
Intuitive eating goes beyond simply what you eat. It’s about eating with intention and appreciation by engaging your mind during the experience. Focusing on the texture and taste, and appreciating each mouthful can bring feelings of contentment and satisfaction.
Bonus:
Read our Dosha deep dive article on Vata in Pregnancy!
Expecting: Meditation Program
From our extensive experience in working with pregnant and postpartum folks, one of the challenges we’ve seen is finding wellness practices that resonate with you and see you for the wholeness that you are. This is why we created the Expecting Meditation Program, to affirm your unique experience and all those who haven’t felt seen in pregnancy and postpartum wellness spaces. This program draws from generations of ancestral wisdom and combines it with a compassionate understanding of the challenges of being pregnant and postpartum in today’s world.
TL:DR: Pregnancy can be hard, and building a meditation practice can allow for more glimpses of calm, connectedness, and attunement to your body. Don’t forget, you exist as more than a vessel, and having accessible practices are key to support your whole wellbeing.
Learn more about our Expecting Meditation Program here.
About The Shah Sisters
Hi, Shalini and Melissa here! We are two Indian-American sisters who are radically reclaiming our roots within reproductive wellness. Returning to these roots means honoring community, solidarity, and collective well-being. We offer empowering, progressive practices steeped in the wisdom of our ancestors to support those in their reproductive phase of life.