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Women’s HealthProgramme

Prenatal

Pregnancy, any trimester

Pregnancy changes balance, breathing and joint comfort week by week. This programme keeps movement gentle and useful, with every position adapted to your trimester, energy and medical guidance.

30 min sessionYoga₹450Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 5 minCheck-in on trimester, symptoms and today's energy, followed by easy breathing.
  • 10 minSupported mobility for the upper back, hips and ankles.
  • 10 minLight strength and posture work with generous rests.
  • 5 minPelvic-floor relaxation, breathing and a calm cool-down.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

360-degree breathing

Coordinates the diaphragm, deep core and pelvic floor.

  1. 1.Sit supported with both feet down.
  2. 2.Place hands around the lower ribs.
  3. 3.Breathe in so the ribs widen sideways and backwards.
  4. 4.Exhale slowly and let the ribs soften.

How much · 6–8 slow breaths.

Adapt · Use side-lying if sitting feels tiring.

Tip · Think expansion, not a forceful belly push.

02

Supported sit-to-stand

Maintains leg strength for everyday movement.

  1. 1.Sit near the front of a firm chair.
  2. 2.Place feet slightly wider than hips.
  3. 3.Lean forward and stand using the chair if needed.
  4. 4.Lower slowly back to the seat.

How much · 2 sets of 6–10.

Adapt · Add a cushion to raise the seat.

Tip · Keep knees following the direction of your toes.

03

Wall push-up

Strengthens the upper body without lying flat.

  1. 1.Place hands on a wall at chest height.
  2. 2.Walk feet back until the body forms a straight line.
  3. 3.Bend elbows and bring the chest towards the wall.
  4. 4.Press away while breathing out.

How much · 2 sets of 8–12.

Adapt · Stand closer to the wall to make it easier.

Tip · Keep shoulders away from your ears.

04

Hip circles with support

Relieves hip and lower-back stiffness.

  1. 1.Hold a chair or worktop.
  2. 2.Soften the knees.
  3. 3.Draw small circles with the hips.
  4. 4.Change direction after five circles.

How much · 5–8 circles each way.

Adapt · Make the circle smaller if the pelvis feels sore.

Tip · This should feel smooth, never forced.

A typical week

  • Two coached 30-minute sessions.
  • Ten minutes of easy walking on most days, if cleared.
  • A few 360-degree breaths whenever the back feels tense.
  • Rest or shorten the session when fatigue or nausea is strong.

Tips that make the difference

  • Bring your doctor's clearance and any restrictions to the first session.
  • After the first trimester, avoid long periods lying flat on your back if it feels uncomfortable.
  • Hydrate before and after training.
  • Use the talk test: you should still speak in full sentences.

Stop and get medical advice if

  • Bleeding, fluid leakage or regular painful contractions.
  • Dizziness, chest pain or unusual breathlessness before effort.
  • Severe headache, calf pain or swelling.
  • Reduced baby movement or anything your doctor has told you to watch for.

Please share your doctor's clearance with your trainer before the first session.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

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