Reclaiming Strength: Postpartum Fitness, Ayurveda, and Small Habits with Andrea Clausen

In a recent episode of the Sacred Window Podcast, I had the pleasure of speaking with Andrea Clausen—an Ayurvedic wellness counselor, certified personal trainer, yoga teacher, and pre/postpartum specialist. Andrea’s unique blend of traditional sports science and holistic Ayurvedic wisdom offers a refreshing perspective on women’s health, especially during the tender postpartum period.

From Athlete to Holistic Healer
Andrea’s journey began as a three-sport athlete and evolved through years of personal training and mentorship. Her early experiences taught her the importance of guidance and support, which she now extends to her own clients—especially new mothers navigating the challenges of postpartum recovery.

The Evolution of Postpartum Fitness
Andrea shared how the landscape of women’s fitness has changed dramatically over the past two decades. Outdated advice has given way to more compassionate, individualized approaches. She emphasizes that the “six-week rule” for returning to exercise is not a one-size-fits-all solution. Instead, listening to your body and honoring your unique healing timeline is essential.

Discovering Ayurveda: Healing from Within
After her first child, Andrea faced unexpected challenges—both physical and emotional. It was Ayurveda, with its grounding practices and focus on nourishment, that helped her find balance. Warm, cooked meals, gentle movement, and self-compassion became her tools for recovery. The difference was profound when she applied these principles after her second child, highlighting the power of holistic care.

Breath, Pelvic Floor, and Gentle Progress
Andrea’s approach to postpartum fitness centers on the basics: breathwork, rib cage expansion, and pelvic floor health. She encourages starting with simple, accessible practices—like mindful breathing and gentle movement—before progressing to more intense exercise. Consulting a skilled pelvic floor physical therapist can make a world of difference, and Andrea reminds us that this should be standard care for all postpartum women.

The Power of Small Habits
Overwhelm is common for new parents, but Andrea advocates for starting small. Even a minute of breathwork or a single workout per week can lay the foundation for lasting change. Gradual, sustainable progress is more effective—and kinder—than trying to do it all at once.

Emotional Honesty and Self-Compassion
Both Andrea and I reflected on the emotional journey of motherhood: the pressure to “bounce back,” the vulnerability of asking for help, and the importance of patience. Andrea recommends honest self-reflection, journaling, and even physical outlets like “pillow slams” to process emotions in a healthy way.

Movement as Medicine
Ultimately, movement is not just about physical strength—it’s a form of self-care that nourishes body, mind, and spirit. Whether it’s strength training, yoga, or simply mindful breathing, finding what works for you and making it a non-negotiable part of your routine can transform your experience of motherhood and beyond.Enter your text here...

After the birth of my first son in 2016, Ayurveda became more than a practice it became my lifeline. The postpartum window cracked me open and reoriented my path, deepening my devotion to supporting women in every season of life from the fertile soil of postpartum to the sacred shifts of midlife.

I’m also the host of the Peaceful Power Podcast, where I explore how ancient wisdom meets modern life, and the author of two books on cyclical living—Divine Body Wisdom and Ayurvedic Approach to Healing Your Menstrual Cycle.

When I’m not in sacred space with clients, you can find me playing tennis, watching Hallmark mysteries, sipping my morning coffee with reverence, or adventuring on nature trails with my two boys and husband.”

Links:
#1 personal trainer in Minneapolis for Women
Ayurvedic Podcast

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Podcast Music is Composed by Sara Emmitt, graduate of the Center for Sacred Window Studies. You can hear more of Sara’s incredible music at Sara Emmitt.