Ayurvedic Doshas in Pregnancy: The Kapha Edition

What is Ayurveda and the three doshas?

New to Ayurveda? Learn more about the basics of Ayurveda and the three doshas here!

Ayurveda is the science of life. This ancient, holistic medical science offers guidance and study to the life within us and our relationship to the life around us. This South Asian system is thousands of years old and is rooted in understanding your own constitution and how to live in harmony with your environments and yourself.

Our foundational article, Ayurveda Doshas In Pregnancy, sheds light on the three doshas (constitutions) guiding you through the shifting relationships of Vata, Pitta, and Kapha during this significant phase of life.

Note: While everyone is born with a unique constitution (or make up) of Vata or Pitta and Kapha, remember that your dominant dosha is not your “identity”. 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!

What is kapha dosha, and how can it show up in pregnancy?

Pregnancy is a time of profound growth and transformation, both physically and emotionally, as the body, mind, and sense of self expand to nurture new life. Kapha dosha becomes especially dominant in the third trimester, as the baby grows rapidly and prepares for birth.

Kapha is composed of two elements: earth and water. The earth element brings stability, slowness, and a grounding, nurturing energy, while water adds coolness, moisture, and fluidity, helping to lubricate and support the body's vitality. Together, these elements create a sense of balance and nourishment. Think of the qualities of water, how it’s wet, cool, and flowy properties can support lubrication and boost luster in the whole body.

It’s important to remember that the qualities of kapha are neither inherently good nor bad—they simply are. How these qualities manifest in each person can vary. For example, one person may experience the earth element’s heaviness as a feeling of emotional grounding, while another may notice it as sluggishness. Similarly, the cooling, flowy nature of water might show up as enhanced flexibility for some, or increased fluid retention for others. Each individual's experience is unique.

The qualities of kapha dosha are damp, sticky, slow, cool, and heavy.

Some of kapha’s main functions are to build, expand, lubricate, and create stability

The main locations of kapha are the chest, head, and connective tissue. A few key functions that reside in these areas are mucous production/lining, joint stability, and protection around the brain.

Physical:

During pregnancy, it's common for the kapha dosha to become elevated. As your body adjusts, fluid retention increases, and physical stability can feel less certain.

You might notice that while your joints become more flexible, your muscles may feel stiffer. This is due to the hormone relaxin, which true to its name, relaxes connective tissues and helps to loosen the joints in preparation for childbirth. Although this makes the joints more mobile, it can also lead to a feeling of physical instability.

Kapha’s influence can also slow digestion, making it feel sluggish at times. You might also experience tension in the lower back and pelvic floor, which are common discomforts during pregnancy.

As your body prepares for birth, kapha may present as an increase in lubrication in the body. One of the elements of kapha is water, and you may notice an increase in fluid, whether vaginal secretions or mucous. You may even notice excess fluid retention, like swelling in the legs and feet when kapha is out of balance,

And finally, weight gain, which is still very much stigmatized even during pregnancy, is your body’s way of building protection and sturdiness as you go through immense change through pregnancy, birth and postpartum. We can even anticipate most of a baby's weight gain to occur during the third trimester!

Mental and Emotional:

Kapha energy can be most prominent during the ‘nesting’ phase, which occurs as a natural instinct to prepare your home for the arrival of your baby. This phase is driven by Kapha’s core qualities of nurturing, stability, and comfort, compelling you to create a safe and harmonious environment. It reflects a deep desire to provide for and care for others, especially in the form of a secure and loving space for the baby.

When Kapha is in balance, this instinct can be incredibly supportive, helping you to stay grounded, focused, and organized in your preparations. However, when Kapha is out of balance, the same qualities of stability and security can tip into stagnation or even stubbornness. The desire for safety and routine may lead to resistance to change or difficulty adapting to new situations. You might find yourself clinging to what feels most familiar and avoiding anything that feels too disruptive, even if it’s necessary as things inherently change.

Our 3 recommended ways to pacify kapha during pregnancy:

In mainstream Western wellness culture, Ayurveda is typically presented as a food based wellness system in which you’re given a list of foods to eat and avoid. While food can play an important part in balancing your doshas, integrating the below qualities can offer you a more expansive and sustainable set of practices.

Bring in the opposite qualities of kapha dosha into your daily life:

During pregnancy, balancing kapha energy with its opposite qualities can be incredibly supportive. Kapha's inherent nature is heavy, slow, and stable, but when out of balance, an accumulation of kapha can show up as feeling sluggish or weighed down. Consider what activities or practices bring a sense of lightness, warmth, and movement, and be mindful of how these may shift as your pregnancy progresses.

Incorporate lightness
Emotional heaviness is common when kapha is imbalanced, AND your internal state is inevitably influenced by the world around you. In an increasingly violent and polarizing world, moving through emotional heaviness cannot only be about what you do individually. Though we do recommend bringing in practices that uplift your mood and create a sense of possibility (like dancing!), we also recommend engaging in communal activities that bring joy and stimulate the mind, like spending time with people who inspire you. Find ways to bring humor, play, and spontaneity into your day to uplift emotional stagnation.

Practice exploring what you can release

In pregnancy, there may be a tendency to hold on tightly to routines, to-do lists, or even old ways of thinking, especially as you prepare for a new life. But practicing letting go of old patterns that are no longer supportive is a powerful way to create more space for the future. This can be as simple as letting go of old habits, unrealistic expectations, or emotional patterns that weigh you down.

Release emotional stagnation: If there are lingering feelings of doubt or worry about your pregnancy, allow space for them to come and go. Journaling can be a helpful way to release pent-up emotions. Write down anything that you’re still tightly grasping on to, or express the fears and anxieties that may be lingering in your heart. Visualize letting go of these emotions, trusting in the natural flow of your journey.

Release physical tension: Often, kapha’s tendency to hold onto things can manifest physically as feeling congested or stuck. Regularly check in with your body—are there areas that feel tight or blocked? This can show up in your shoulders, chest or even in your sinuses. Gentle body scans or stretches can encourage prana (life force) to flow to these areas, removing blockages. Giving your body permission to soften and release will support your overall sense of well-being and ability to maintain curiosity.

Soften your expectations on how things should be : In a season of life that can feel overwhelming with infinite changes and responsibilities, it’s easy to feel burdened by the fear of unfamiliarity. Releasing the need for things to stay the same, whether it’s how your home looks, how you’re preparing for the baby, or how you’re managing relationships, is a key way to release excessive kapha energy.

Connect with your body and breath

During pregnancy, your body is going through many changes, and kapha energy is naturally drawn to hold and retain. This can be a time of physical heaviness, both in terms of body weight and emotional weight. One powerful way to balance this is by incorporating mindful breath practices that energize the mind and dynamic movement into your routine.

Pranayama: To reduce excess kapha, try practices that focus on opening up the chest and stimulating your breath. Simha pranayama (Lion’s breath) is effective for releasing stagnation in the chest and throat, and it can also help clear emotional tension. Extending the inhale can help disperse stuck energy and brighten the mind.

Gentle stretches and movement: Movement is one of the most impactful ways to reduce excess kapha. A simple daily routine of stretching and slow movements can help balance kapha’s tendency to feel stuck. Gentle side bends, hip openers, and slow walking or swaying can create a sense of space and release any physical or emotional tension.