Prenatal Fitness Program
TRIBHER Studio - Prenatal Yoga and Exercises | Postnatal Yoga and Exercises
We offer trimester-specific prenatal fitness routines with strength training, Pilates, and breathwork, designed to help you manage pregnancy aches, improve sleep, and prepare for birth, with both online and studio sessions.
Pricing Guide
Signature Prenatal Program (Yoga & Strength)
Core Training Modules
- Prenatal Strength Training: 2-3 sessions per week focusing on muscle retention, core stability, and lower back support using light weights and bands.
- Prenatal Yoga & Mobility: 3 sessions per week incorporating deep stretches, pelvic opening (Malasana), and spinal relief.
- Labor Prep: Specific focus on Lamaze breathwork and rhythmic breathing techniques to manage contractions.
Expert Support & Digital Tools
- App Access: 24/7 access to the app for class schedules and tracking.
- On-Demand Library: Full access to recorded sessions for missed classes or extra practice.
- Holistic Guidance: Chat-based support for nutrition tips and mental wellness checks.
Class Logistics
- Format: Live Interactive Group Classes (Online or Offline options).
- Duration: 45-60 minute sessions.
- Adaptability: Exercises modified in real-time for T1 (mobility), T2 (strength), and T3 (birthing ball work).
Prenatal Yoga & Breathwork
Yoga & Mindfulness
- Prenatal Asanas: 3-5 sessions per week targeting flexibility, pelvic floor relaxation, and reducing swelling.
- Pain Management: Specific routines for common issues like sciatica, lower back pain, and round ligament pain.
- Mindfulness: Guided meditation and bonding visualization to reduce prenatal anxiety and improve sleep.
Class Features
- Format: Live Online Group sessions or In-Studio options.
- Recordings: Access to session recordings for replay.
- Community: Access to the mom community group for peer support.
Requirements
- Props: Usage of yoga blocks and bolsters for supported poses (user to provide).
1:1 Personalized Prenatal Coaching
Customized Care
- Dedicated Coach: Private sessions with a senior prenatal expert or physiotherapist.
- Tailored Routine: 100% customized workout plan addressing medical clearance notes (e.g., placenta previa modifications).
- Scheduling: Flexible timing based on user convenience rather than fixed batch slots.
Monitoring & Feedback
- Form Correction: Real-time monitoring of posture and core engagement to prevent Diastasis Recti.
- Close Loop Feedback: Regular check-ins on diet, sleep, and symptom progression with immediate adjustments to intensity.
Specialized Goals
- Event Specific Prep: Targeted exercises for specific needs such as turning a breech baby or preparing for VBAC.
Childbirth & Postpartum Workshop
Labor Preparation
- Lamaze Techniques: Intensive training on breathing patterns for different stages of labor.
- Labor Positions: Practical guide on active birthing positions to aid fetal descent.
- Partner Support: Guidance for partners on how to support during contractions.
Postpartum Education
- Immediate Care: Guide on the first 48 hours (vaginal vs C-section care, managing stitches).
- Newborn Basics: Breastfeeding latching techniques, pumping basics, and nipple care.
- Recovery Tools: Education on using maternity belts and safe movements to protect the core.
About Prenatal Fitness Program
Why I Started This
I get it - pregnancy turns everything upside down. My own journey wasn’t perfect. I had aches, doubts, and days I just wanted to feel like myself. That’s why I built this space: to help you feel strong and supported, not pressured to “bounce back.”
How I Work
- No one-size-fits-all here. Your body changes every trimester, so your program does too.
- Pick what suits you: a safe pregnancy exercise routine, pregnancy-safe yoga classes, or a mix of both for a holistic feel.
- I focus on prenatal strength and stability, not just calorie burn. Think gentle strength training, core-friendly Pilates, and breathwork for labor.
- Each session is just 45 minutes - easy to fit in, whether you’re joining from home or dropping by our Koramangala studio.
What You’ll Get
- Help with common pregnancy aches, better sleep, and real energy boosts.
- Trimester-specific workout plan with expert guidance to prep your body for birth and recovery.
- Tips for mental calm and breath control (super useful during contractions, trust me).
- Community support - I’m here for your questions, your good days, and your “ugh, not today” moments.
Honestly, this isn’t about looking a certain way. It’s about you feeling ready for whatever this wild ride brings.
Meet your Expert
Tribher
37 connects in last 3 months
My Story
Hi, I’m Ankita, founder of Tribher. Used to be all about running, coaching marathons, thinking I had fitness sorted. Then I had a baby – and wow, everything flipped. My body felt weird, old routines didn’t work. Started digging into real science for moms, not just generic gym stuff. Turns out, loads of women feel lost too. That’s why I built Tribher – a community for us to talk, heal, and get strong, not just bounce back. We move forward, together.
My Work
Women’s Health Fitness Programs - I guide women through preconception, pregnancy, postpartum, PCOS, perimenopause, menopause, and more.
Gentle, Real Movement - No crazy crunches here. We do gentle pelvic floor exercises, breathwork, and posture that actually help.
For Moms and Moms-to-Be - If you’re lost after birth, dealing with diastasis recti or just planning for a baby – this is for you.
Online and In-Person Sessions - Join live online classes, watch recorded videos, or meet me in Bengaluru if you prefer face-to-face.
Support That Gets It - Certified experts, real talk, and recovery focused on what matters – not just getting skinny.