AYURVEDIC PREGNANCY CARE ( MONTH - WISE)
- Chakrakosh
- Aug 14
- 4 min read
डॉ. ज़ेबा नाज़ | Dr ZebaNaaz
BAMS, B.Sc, Endocrinologist, Panchkarma Therapist, Yoga Trainer
🌿 Ayurvedic Pregnancy Care Plan (Month‑Wise with Yoga)
For Indian Women with History of PCOS, Thyroid Issues, Uterine Infections, and Constipation
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Month 1
✅ Do’s
Warm cow’s milk with 1 tsp ghee daily.
Light foods: moong dal khichdi, rice gruel.
Abhyanga with sesame oil.
❌ Don’ts
Avoid cold, stale, or fermented food.
No fasting or skipping meals.
🛒 Grocery
Rice, barley, oats, moong dal, spinach, pumpkin, bottle gourd, apples.
🌰 Nuts
Soaked almonds, walnuts.
🌱 Seeds
Fennel, flax (small quantity).
🥛 Milk Preparations
Ghee milk at bedtime.
Ginger‑cardamom milk.
🍲 Recipes
1. Moong Dal Khichdi
2. Rice Gruel (Peya)
3. Steamed Bottle Gourd Curry
4. Cooked Apple with Cinnamon
5. Vegetable Soup
🧘♀️ Yoga (AYUSH‑Approved)
Asanas: Vajrasana, Padmasana, Gomukhasana, Marjariasana (Cat stretch)
Pranayama: Anulom‑Vilom (5 min), Bhramari (5 min)
Contraindications: Avoid twists, backbends, lying on stomach
📌 Indications
Supports implantation & nourishment.
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Month 2
✅ Do’s
Continue warm milk + light gruels.
Include seasonal fruits.
❌ Don’ts
Avoid spicy, sour foods.
🛒 Grocery
Brown rice, barley, moong dal, ash gourd, carrots, pears.
🌰 Nuts
Soaked almonds (5), pistachios (3–4).
🌱 Seeds
Fenugreek (soaked), fennel.
🥛 Milk Preparations
Turmeric milk for immunity.
🍲 Recipes
1. Carrot‑Pumpkin Soup
2. Barley Porridge with Ghee
3. Moong Dal Tadka
4. Ripe Banana Stew
5. Spinach Khichdi
🧘♀️ Yoga
Asanas: Vajrasana, Sukhasana, Butterfly (Titali) pose
Pranayama: Anulom‑Vilom, Bhramari, Sahaj breathing
Contraindications: Avoid heavy forward bends
📌 Indications
Helps control nausea, builds early strength.
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Month 3
✅ Do’s
Add more ghee (1 tsp per meal).
Ginger‑coriander tea for nausea.
❌ Don’ts
Avoid raw sprouts.
🛒 Grocery
Brown rice, oats, moong dal, beetroot, spinach, pomegranate.
🌰 Nuts
Soaked almonds, walnuts.
🌱 Seeds
Flaxseed powder, fennel.
🥛 Milk Preparations
Warm saffron milk for calmness.
🍲 Recipes
1. Spinach‑Moong Soup
2. Beetroot Khichdi
3. Oats Porridge with Dates
4. Pumpkin Curry with Hing
5. Stewed Pears with Cinnamon
🧘♀️ Yoga
Asanas: Swastikasana, Marjariasana (gentle cat‑cow)
Pranayama: Anulom‑Vilom, Bhramari
Contraindications: Avoid supine lying and abdominal compression
📌 Indications
Nourishes growing fetus & improves digestion.
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Month 4
✅ Do’s
Add protein‑rich sprouts, legumes.
Ghee + butter in moderation.
❌ Don’ts
No junk/fast food.
🛒 Grocery
Ragi, barley, brown rice, mung sprouts, bottle gourd, figs.
🌰 Nuts
Soaked almonds, pistachios.
🌱 Seeds
Fenugreek, flaxseed, fennel.
🥛 Milk Preparations
Shatavari‑ginger milk.
🍲 Recipes
1. Dates & Fig Porridge
2. Moong Dal Khichdi
3. Pumpkin‑Spinach Sabzi
4. Ragi Porridge
5. Herbal CCF Tea
🧘♀️ Yoga
Asanas: Vajrasana, Supported Side Stretch, Butterfly pose
Pranayama: Nadi Shodhana, Bhramari
Contraindications: Avoid lying flat on back
📌 Indications
Supports tissue growth & stabilizes digestion.
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Month 5
✅ Do’s
Include high‑fiber vegetables.
Use cumin, coriander, fennel.
❌ Don’ts
Avoid heavy legumes.
🛒 Grocery
Bajra, moong dal, ash gourd, carrot, beetroot.
🌰 Nuts
Walnuts, almonds.
🌱 Seeds
Sesame, fennel.
🥛 Milk Preparations
Warm ghee milk before sleep.
🍲 Recipes
1. Millet Upma
2. Carrot‑Beet Soup
3. Ash Gourd Stew
4. Bajra Roti with Moong Dal
5. Cumin‑Fennel Herbal Water
🧘♀️ Yoga
Asanas: Butterfly pose, Supported Squats (Malasana), Cat‑Cow
Pranayama: Anulom‑Vilom, Sahaj pranayama
Contraindications: Avoid balance postures without support
📌 Indications
Strengthens digestion & prevents constipation.
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Month 6
✅ Do’s
Add nourishing soups.
Gentle yoga & pranayama.
❌ Don’ts
Avoid excess sour/spicy dishes.
🛒 Grocery
Barley, oats, moong dal, bottle gourd, spinach.
🌰 Nuts
Walnuts, almonds.
🌱 Seeds
Fenugreek, sesame.
🥛 Milk Preparations
Turmeric‑saffron milk.
🍲 Recipes
1. Spinach‑Moong Dal Curry
2. Barley Soup
3. Pumpkin‑Carrot Curry
4. Oats Porridge with Dates
5. Ginger‑Cardamom Milk
🧘♀️ Yoga
Asanas: Virabhadrasana (Warrior I & II with support), Bridge pose with bolster
Pranayama: Anulom‑Vilom, Bhramari
Contraindications: No lying on back for long
📌 Indications
Supports fetal tissue maturation & immunity.
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Month 7
✅ Do’s
Gruels with ghee for strength.
Continue Abhyanga.
❌ Don’ts
No raw or stale food.
🛒 Grocery
Ragi, moong dal, rice, pumpkin, beetroot.
🌰 Nuts
Almonds, pistachios.
🌱 Seeds
Fennel, flax.
🥛 Milk Preparations
Warm milk with saffron.
🍲 Recipes
1. Ragi Porridge with Ghee
2. Moong Khichdi with Vegetables
3. Pumpkin‑Spinach Curry
4. Beetroot Soup
5. Herbal Digestive Tea
🧘♀️ Yoga
Asanas: Supported Trikonasana, Side stretches, Bridge with bolster
Pranayama: Nadi Shodhana, Ujjayi breathing
Contraindications: Avoid inversions
📌 Indications
Prepares body tissues for upcoming delivery.
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Month 8
✅ Do’s
Use medicated ghee preparations (if prescribed).
Focus on soft, easy‑to‑digest meals.
❌ Don’ts
No constipation‑causing foods.
🛒 Grocery
Barley, moong dal, gourds, carrots.
🌰 Nuts
Almonds, walnuts.
🌱 Seeds
Fenugreek, fennel.
🥛 Milk Preparations
Shatavari‑ghee milk.
🍲 Recipes
1. Gourd Vegetable Soup
2. Barley Gruel with Ghee
3. Moong Dal Porridge
4. Stewed Apple with Cinnamon
5. Herbal CCF Tea
🧘♀️ Yoga
Asanas: Makarasana (crocodile), Supported Forward Bend, Butterfly
Pranayama: Sahaj breathing, Bhramari
Contraindications: No supine lying
📌 Indications
Supports Sukha‑Prasava (smooth labour).
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Month 9
✅ Do’s
Focus on Vatanu‑lomana.
Take small, frequent meals.
❌ Don’ts
Avoid heavy, gas‑producing foods.
🛒 Grocery
Brown rice, oats, moong dal, spinach, pumpkin.
🌰 Nuts
Almonds, walnuts.
🌱 Seeds
Sesame, fennel.
🥛 Milk Preparations
Ghee‑milk with saffron.
🍲 Recipes
1. Moong Dal Soup
2. Pumpkin Curry with Hing
3. Brown Rice Khichdi
4. Herbal Buttermilk with Cumin
5. Ghee‑Milk with Saffron
🧘♀️ Yoga
Asanas: Supported Malasana (squats), Seated breathing, Restorative poses
Pranayama: Nadi Shodhana, Bhramari
Contraindications: Avoid strain, overheating
📌 Indications
Prepares body for natural labour, eases constipation.
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