Postnatal Fitness & Recovery
Online
I help new moms recover after birth with gentle yoga, safe core and pelvic floor exercises, short meditations, and practical nutrition tips you can use with your baby by your side.
Pricing Guide
Small Group Live Postnatal Yoga
Session Details
- Format: 12 live interactive sessions via Zoom (3 sessions per week).
- Timing: Fixed morning slot at 11:00 AM IST.
- Class Size: Small group batch (5-10 participants) for effective monitoring.
- Duration: 45 to 60 minutes per class.
Privacy & Comfort
- Focus Mode: Participants can see the instructor, but cannot see each other to ensure privacy in any home setting.
- Adaptability: Real-time verbal modifications provided for C-section scars or pelvic pain.
Holistic Support
- Wellness: Includes Mantra Chanting and Pranayama for anxiety reduction.
- Nutrition: Verbal guidance on lactogenic foods and hydration.
- Community: Access to a peer group for motivation and updates.
1-on-1 Personalized Postnatal Rehab
Private Training
- Format: 12 fully private, 1-on-1 video sessions.
- Scheduling: Flexible timing tailored to baby's sleep cycle.
- Pacing: Intensity adjusted daily based on mother's sleep and energy levels.
Targeted Medical Recovery
- Condition Specific: Protocols for Diastasis Recti (core rebuilding) and C-Section scar mobility.
- Rehab: Kegel variations for pelvic floor health and sequences for nursing related back/neck pain.
Nutrition & Lifestyle
- Diet Plan: Personalized structured diet chart focusing on iron replenishment and lactation.
- Ayurveda: Custom lifestyle recommendations and herbal water intake based on body type.
- Support: Dedicated time to discuss postpartum mental health and anxiety.
About Postnatal Fitness & Recovery
I know how overwhelming early motherhood can be. My own journey taught me that this phase is not just about your baby, but about you finding your feet again. Yoga helped me, and now I want to offer that same mindful support to other new moms.
My Approach
- It's not about snapping back or punishing workouts. I keep things gentle and real, focusing on mindful postpartum recovery rather than pushing for perfection.
- Even 10-15 minutes a day can make a difference. We go slow, and it's always about listening to your body, not forcing it.
What We Do
- Core Strength After Pregnancy: We use safe asanas to rebuild core strength. I’m careful with Diastasis Recti, so we avoid anything risky and always check in with your doctor’s advice.
- Pelvic Floor Love: Targeted moves like Kegels, Bridge, and simple breathwork to boost healing, support your back, and help with those sneaky leaks.
- Calm for the Mind: We mix in confidence-boosting poses, breathwork, and short meditations. Most moms I meet need this as much as the physical stuff.
- Nutrition Guidance: As a nutrition coach, I help you make small food changes to support healing and lactation, using a bit of Ayurveda when it fits.
Real Life Friendly
- Sessions are short, baby-friendly, and can be done with your little one by your side.
- We always go at your pace. There’s no rush, and starting times depend on your birth type and how you’re feeling.
If you want a space where your needs matter too, I’d love to support you.
Meet your Expert
Hamsikha
38 connects in last 3 months
My Story
Hi, I'm Hamsikha, but these days, mostly just 'mama' to my 6-month-old. Used to think yoga was all about perfect poses, but now? It’s finding a few minutes of peace in the baby chaos, sneaking in Vishnu Sahasranama chants (my anchor during pregnancy), and letting my kid crawl on my mat while I stretch. Postpartum isn’t a quick fix, it’s messy and slow and full of surprises. I show up as I am, and I hope you will too.
My Work
Yoga & Nutrition Coaching - I offer pre and postnatal yoga classes, face yoga for mothers, hormone therapy, and nutrition advice.
Mind-Body Connection - Classes mix breathwork, mindfulness, and meditation - not just exercise, but real healing.
Safe & Relatable Space - I share my own journey - nothing is off limits, and every session fits your stage and needs.
Ancient Wisdom for Modern Moms - We use Ayurveda for new moms and Garbhansanskara to support strength and digestion after birth.
For All Women - Expecting, new mom, or just juggling life - you’re welcome, no yoga experience needed.
