--- title: "Prenatal & Postnatal Fitness for Labor Prep & Postpartum Recovery - mytribe" description: "Join online prenatal and postnatal fitness classes to prepare for a calm birth and support your postpartum recovery. Our Lamaze certified expert provides pregnancy workouts and yoga to strengthen your body and mind. Feel confident and empowered—book a class!" canonical: https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes last_updated: 2025-08-31 --- # Prenatal and Postnatal Fitness Classes in Bengaluru By [Pujitha Shetty](https://mytribe.in/calmbirth.india) · I offer online prenatal and postnatal fitness classes that combine yoga, safe movement, and mental support, with practical birth prep and recovery guidance in English or Kannada. Typically ₹350-1,200 per session (estimate) ## Locations Available online worldwide Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Online Group Prenatal Yoga & Movement 60-minute live group session via Zoom focusing on pelvic mobility, Miles Circuit, and Lamaze breathing techniques for labor preparation. Typically ₹350-600 per session (estimate) #### Session Details * Duration: 60 Minutes live via Zoom or Google Meet. * Batch Size: Small group format (5 to 10 participants). * Language: English or Kannada instruction available. #### Core Fitness & Movement * Labor Prep: Trimester specific asanas focusing on flexibility and endurance. * Pelvic Dynamics: Exercises like Deep Squats and Cat Cow to open the pelvic inlet and outlet. * Fetal Positioning: Integration of The Miles Circuit and specific side lying positions. * Pain Relief: Stretching flows for back pain and round ligament relief. #### Breath & Mind Work * Lamaze Breathing: Rhythmic breathing techniques to manage labor surges. * Mental Prep: Guided relaxation to break the Fear Tension Pain cycle. * Bonding: Mindfetalness segments to connect with baby movements. #### Requirements * Essential: Yoga mat, water bottle, comfortable clothing, and 2 to 3 firm pillows. * Recommended: Exercise or birthing ball (65cm to 75cm) for seated exercises. ### 1-on-1 Personalized Perinatal Fitness Coaching Private video session tailored for specific complications like breech positioning or postnatal Diastasis Recti with flexible scheduling and postural correction. Typically ₹800-1,200 per session (estimate) #### Customized Assessment * Format: Private 1 on 1 video call focused on specific medical history. * Form Correction: Real time postural assessment to ensure safety for high risk cases. * Scheduling: Timing arranged according to client convenience rather than fixed slots. #### Specialized Movement Therapy * Complication Management: Tailored sequences for Breech baby positioning, Sciatica, or Symphysis Pubis Dysfunction (SPD). * Postnatal Rehab: Assessment for Diastasis Recti (abdominal separation) and pelvic floor re engagement. * Partner Access: Option for partners to join and learn labor support measures like hip squeezes. #### Holistic Support * Consultation: Dedicated time to discuss labor signs, hospital protocols, or diet adjustments. * Prop Adaptation: Instruction on using household items like chairs and sofas if professional props are unavailable. ## About Prenatal and Postnatal Fitness Classes I help you get ready for birth and recovery, not just with fitness moves but with real support for your mind and heart. My classes blend modern science with old-school Yoga and Ayurveda, and I’m all about making you feel confident, not scared. ### What Happens in Sessions - I recommend starting from your second trimester, so we have time to build up your strength and stamina for labor. We go beyond just stretches – expect a mix of prenatal yoga, some `swalpa` (a little) aerobics, and safe movements to keep you active. - If you’re hoping for VBAC preparation exercises, we include those too. - We tackle common pregnancy aches, like back pain, and I’ll show you breathing techniques that help with labor and sleep. Breaking that ‘Fear-Tension-Pain’ cycle is important, `gothalla`? (right?) - You’ll learn labor positions (Miles Circuit and more), plus how your partner can support you with things like hip squeezes. ### After Birth: The Fourth Trimester - Healing after childbirth takes time - I won’t rush you. My postnatal classes focus on gentle recovery, core strengthening, and honoring everything your body’s been through. - Sessions support your mental health, not just your body. ### How We Connect - All classes are online. You can join from home, `aramse` (at ease), in English, Kannada, or both. - I keep things flexible and modify for your needs, whether it’s your first baby or you just want a refresher. You’re not broken. You already have what it takes—my job is just to help you trust that. ## Highlights Browse through Pujitha Shetty's best work. ### [Featured](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/featured) - [Video: Understanding what’s happening inside your body is incredibly empowering. This is a look at how your organs make space for your baby, showing the amazing adaptability of your body during the third trimester.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a496a95-ca13-4c95-8601-e19b9a486843) - [Video: Your partner can be your greatest support during labor. I teach practical, hands-on techniques like supported squats, hip squeezes, and sacral pressure to help you manage surges and work together as a team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1403bb17-bf87-4833-be25-1e305db361f1) - [Video: I believe every woman is capable of a safe and fulfilling birth. My role is to give you the knowledge and confidence to trust your body, manage your emotions, and let go of fear.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3974037a-37ed-4a1f-9f40-88c1d4ae01b1) - ![Movement is key to a comfortable pregnancy. I guide you through safe and effective prenatal yoga stretches to release tension, manage common aches like back pain, and keep your body strong for labor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b3fb3d5-1f76-43bc-9d77-5d0f9c7c614f) - [Video: Visualizing the birth process can be powerful. This animation shows how your pelvis opens to make way for your baby, especially when using upright positions and specific movements we practice in class.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15602e12-f2a7-439b-aa6a-4a4f11fcdb3a) - ![A previous C-section does not automatically mean you need another. This is a real example of a mother who, with a focused nutrition and fitness plan, had a victorious Vaginal Birth After Cesarean (VBAC).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e56e2e8-d480-4877-a237-ff1d38a8abc6) - ![I offer a range of online classes and workshops to support you at every stage. From birth preparation and prenatal fitness to postnatal recovery, I am here to guide you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fec7cadf-9a7d-472d-999a-115d84c9bcda) ### [Labor Positions & Comfort Measures](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/labor-positions-comfort-measures) - [Video: Your body instinctively knows when to move and when to rest during labor. This video demonstrates different positions for active labor and for resting with a peanut ball to help your baby descend.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e7026cf-d0c9-46b4-8c05-b2cebccd35fc) - ![Back labor can be intense, but there are many ways to find relief. This guide shows effective comfort measures like pelvic tilts, child's pose, and using a TENS machine to manage sensations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f1f3e6e-4389-4f2a-9690-ac17020f706f) - ![The Miles Circuit is a sequence of three positions designed to help get your baby into an optimal position for birth. It can be used to encourage labor to start or to regulate contractions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa82d82f-4f83-48dc-8d1c-5d91e38dd4d1) - ![The first step of the Miles Circuit is the open-knee-chest position. This pose uses gravity to create space in your pelvis, encouraging the baby to rotate and engage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42410759-4875-4831-8c60-053629af6de2) - ![Step two is exaggerated side-lying. This position helps to relax the pelvic floor and can be particularly useful for managing back labor or a stalled labor pattern.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9b7ac4e-5f25-4eee-af91-1eb1f90a870a) - ![The final step is getting up and moving. Simple actions like lunges, walking up stairs sideways, or curb walking help settle the baby down into the pelvis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bb61054-b5ad-4da7-b760-2838c3796541) - ![A partner's touch during labor is a powerful tool for comfort and connection. Here are specific massage patterns for the back, hips, and glutes that can provide significant pain relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dac16181-5c46-4aae-8ec6-680bbe80473d) - ![To perform these massages effectively, your partner can use firm pressure with their thumb or whole hand. Using a natural oil helps the hands glide smoothly over the skin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c525789-2cb5-4784-9a4f-772c9d55e82d) - ![Massage works by disrupting pain signals to the brain and stimulating your body to release oxytocin and endorphins. These are your body's natural pain relievers and help labor progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1208357-4e13-4817-b66d-06180e9a96ff) - ![This simple drawing shows a baby in the "sunny-side up" or occiput posterior position. I teach you how to use movement and positioning to avoid this and encourage an easier birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e055d1f6-4dad-4dc8-8011-169aab805453) ### [Understanding Your Pregnant Body](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/understanding-your-pregnant-body) - ![This anatomical illustration shows how your uterus expands and your internal organs shift to accommodate your growing baby. Understanding this helps appreciate the need for rest and gentle movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/551a2830-90e1-4b81-8c83-45711318e860) - ![Round ligament pain is a common sharp pain felt in the lower belly or groin. This diagram shows where the ligaments are and why they stretch, causing discomfort as your uterus grows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6984d115-ac03-41fc-a2b5-8a1c9f47fb2c) - ![The placenta, or "tree of life," is a remarkable organ that you grow. It nourishes and protects your baby for nine months, and each one is as unique as a fingerprint.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22977259-e872-46ff-97ca-62ee1592ac37) - ![A diagnosis of a "low-lying placenta" at a 20-week scan can cause unnecessary worry. In over 98% of cases, the placenta "migrates" up and away from the cervix as the uterus grows.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e5f25ff-2580-49e3-9a48-4296c5da591f) ### [Mind & Emotions in Pregnancy & Birth](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/mind-emotions-in-pregnancy-birth) - ![The fear-tension-pain cycle is real, but it can be broken. Resisting the sensations of labor creates tension, which leads to more pain. I teach you to embrace and work with each surge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5b41410-0f0a-402d-b737-960c370a8f01) - ![The RAIN method is a mindfulness practice to help you navigate difficult emotions. We learn to Recognize, Allow, Investigate, and Nurture our feelings of anxiety or frustration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63b0463b-a986-4d46-892d-253166e00123) - ![Sometimes you need to "release to reset," especially when labor feels overwhelming. Communicating your needs, crying, or making sounds are all valid ways to release tension and get back in the flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2dd58f6-f34b-4def-baba-0ab75cadbbc7) - !["Mindfetalness" is a practice of connecting with your baby by paying attention to their unique movement patterns. It's a beautiful way to bond and monitor their well-being without stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d5e1894-33d5-41e9-8605-b347750d2899) - ![When practicing Mindfetalness, you'll learn to observe the intensity, character, and frequency of your baby's movements, especially from the third trimester onwards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36a82f1b-ce3c-4f9b-a2fe-fa0ec4ec65c7) - ![The best time to check in with your baby is when they are typically active, often in the evening. Lying on your left side can help you focus and feel their movements more clearly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/552e9b84-c7de-4efc-8978-73bec4045f51) - ![Spend about 15 minutes each day focusing on your baby's kicks, flutters, and rolls. Ask yourself if the movements feel as distinct and frequent as usual to establish a normal pattern.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/798ce586-6c7c-4449-a171-99cfab9e896a) - ![It is a myth that babies move less towards the end of pregnancy. Knowing your baby's normal movement pattern helps you quickly identify any significant changes that should be reported to your care provider.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c8f09f4-c38a-4ecf-beb0-01f604712084) - ![Finding a sense of peace is crucial. Simple things like creating a support system, surrendering to the process, and getting educated can transform your experience of pregnancy and birth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e404cd-be48-4341-b3a2-272442d44f13) - ![Your womb is your baby's first home. During pregnancy, it's important to create a "womb-like" environment for yourself, one of warmth, nourishment, safety, and peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9494cf02-ca0b-404f-8482-52b94681a15d) - ![Here are simple ways to create a nourishing pregnancy. Stay home, surround yourself with positive people, eat simple food, and take time to breathe and appreciate your changing body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19687427-6789-4771-a50a-a742379fa8af) ### [Advocacy & Informed Choices](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/advocacy-informed-choices) - ![I firmly believe that birth is a natural, physiological process. My classes are designed to help you trust your body's innate wisdom and avoid the over-medicalization of this life-changing event.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0de1aaee-6256-4389-af46-d401125a4859) - ![Many reasons given for interventions, like "your pelvis is too small" or "your baby is too big," are often not based on evidence. I help you understand the valid reasons for a cesarean versus the myths.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fc5cc2e7-0ddd-4fcf-8d66-0b052ed40fbd) - ![Even with factors like low amniotic fluid or going past your due date, a VBAC is often possible. This mother had a victorious VBAC after 24 hours of hard work and natural induction methods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1612241f-b498-4fc1-916c-ed0e90fd29b2) - [Video: While C-sections can be life-saving, they are often overused. It's vital that you understand the full risks and benefits so you can have an informed conversation with your care provider.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4083d641-cb24-4c91-b130-aed0d7b4f1f7) - ![We birth how we live. Preparing for the birth you want requires the same intention, preparation, and clear values that you apply to creating the life you want.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d3ab0c5-0f14-46f3-8a72-65210927c176) ### [Prenatal Fitness & Nutrition](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/prenatal-fitness-nutrition) - ![Movement prepares your body, mind, and heart for the demands of labor and motherhood. My online yoga and fitness sessions help you find balance and connect with your body's innate wisdom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/840ba7c8-36c6-4d0a-86c3-8ab4d2345c1d) - ![My online sessions focus on strengthening muscles, soothing aches, improving sleep, and developing proper breathing techniques. I strongly recommend starting in your second trimester for maximum benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53bd4567-9e1f-4ead-9438-fe573143f412) - ![Anemia is common in pregnancy, so it's important to manage your iron levels. I provide guidance on iron-rich foods and when supplements might be necessary, always in consultation with your doctor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8103425e-b642-409a-872b-120aefd86f09) - ![Managing sugar intake is crucial for avoiding issues like gestational diabetes. Simple lifestyle changes like staying active, getting enough sun for Vitamin D, and focusing on self-love can make a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa88b280-0cdc-4dee-9f79-a706035fb502) - ![Has this happened to you? It's a funny but true moment for many couples. Counting your baby's kicks daily from 28 weeks is an important way to monitor their well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a12d068-4025-48a5-ac97-2c7333214b2e) ### [About My Approach & Services](https://mytribe.in/calmbirth.india/prenatal-and-postnatal-fitness-classes/about-my-approach-services) - ![I am proud to be a Lamaze Certified Childbirth Educator. This certification reflects my commitment to providing evidence-based education that promotes a safe and healthy birth for you and your baby.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/309dea46-ff07-4504-b2c4-c2f6e3afbc9c) - ![The uterus is the first home for every human. This beautiful quote reminds us of the importance of caring for our bodies and honoring the sacred space where life begins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5d0fc07-6e7f-49cc-b843-ed71d9c13625) ## Meet your expert [Pujitha Shetty](https://mytribe.in/calmbirth.india) ### My story We’re CalmBirth India. You know, so many folks come to us scared about birth, thinking it’s all doctors and drama. That’s not how we see it. Birth is wild, powerful, and honestly, your body knows what to do. We started this because we saw too many families left in the dark, not knowing their choices. We want you and your partner to feel ready—calm, confident, and in charge. No more fear, just trust. ### My work - **All-round support from bump to baby**: We do Lamaze birth prep, prenatal yoga for pregnant women, mindful eating, labor comfort measures workshop, and newborn care. - **Real info, not just exercises**: Classes bust myths, explain labor, your rights, and medical stuff, so you make decisions feeling sure, not scared. - **Partners matter**: We guide your support team to step up—knowing how to help, advocate, and stay chill when it counts. - **Trust your body, trust the process**: Birth’s not a crisis. We help you let go, trust yourself and your baby, and meet each contraction as progress. ## More services from Pujitha Shetty - [Childbirth Education & Labor Preparation](https://mytribe.in/calmbirth.india/childbirth-education-labor-preparation) · ₹2,500-8,000 per couple (estimate) - [Postpartum & Newborn Care](https://mytribe.in/calmbirth.india/postpartum-newborn-care) · ₹1,000-3,000 per session (estimate) - [Prenatal Nutrition](https://mytribe.in/calmbirth.india/prenatal-nutrition) · ₹800-2,500 per session (estimate) ## Experts similar to Pujitha Shetty on mytribe - [Pregnancy & Postpartum Fitness by Aura Birthing](https://mytribe.in/aura.birthingpartner/pregnancy-postpartum-fitness) · ₹2,800-6,000 per month (estimate) · Aura Birthing Partner - [Pre & Postnatal Fitness Coaching by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/pre-postnatal-fitness-coaching) · ₹5-18K per month (estimate) · Bengaluru - [Pre and Post-Natal Fitness by Nisha Vijaykumar](https://mytribe.in/nisha_bodyedit/pre-and-post-natal-fitness) · ₹3.5-16K per month (estimate) · SHADOWS DANCE STUDIO (Anjanapura) - [Postnatal Fitness & Recovery by Hamsikha](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹2.8-14K per month (estimate) - [Prenatal Fitness & Yoga Program by Bharti Goel](https://mytribe.in/herhealthcareathome/prenatal-fitness-yoga-program) · ₹3,900-4,900 per course (estimate) - [Prenatal & Postnatal Yoga by San Yoga](https://mytribe.in/sanyogastudio/prenatal-postnatal-yoga) · ₹2,800-4,800 per month (estimate) · San Yoga Studio ## Book To book Pujitha Shetty, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Prenatal%20and%20Postnatal%20Fitness%20Classes%20by%20Pujitha%20Shetty.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.