Trimester-by-trimester Pregnancy Yoga, Garbha Sanskara, and Active Birthing Preparation — all in one place.
Gentle, grounding practice. Breathwork, relaxation, and early bonding with your baby.
Strengthening and opening. Hip openers, pelvic floor work, and deeper Garbha Sanskara.
Birth preparation. Active birthing positions, labour breathing, and surrender practices.
The Stri Wellness Approach
Trimester-specific asana sequences that evolve as your body changes. Safe, progressive, and deeply restorative — reducing back pain, improving sleep, building the strength and flexibility needed for an easier birth.
The ancient yogic science of conscious womb education. Through sound, mantra, touch, breath, and positive intention, you build a deep bond with your baby before birth — shaping their nervous system and emotional foundation.
Pranayama for each stage of labour, active birthing positions, yogic pain management, and partner support techniques. Designed so you walk into your birth feeling informed, calm, and powerfully ready.
What is Garbha Sanskara?
Yoga science teaches that a baby's personality, emotional intelligence, and physical health begin to be shaped long before birth. The Garbhopanishad describes the womb as the first classroom — and the mother as the first teacher.
Everything you think, feel, eat, hear, and breathe reaches your baby. Garbha Sanskara gives you the practices to make those transmissions conscious, loving, and nourishing.
"To become a mother is a spiritual experience — you are co-creating a life within your body. That is divine shakti. Yoga is here to support that shakti in you."— Stri Wellness
"The pregnancy yoga sessions kept me calm, strong, and deeply connected to my baby through all three trimesters. My delivery was so much easier than I had imagined."— Meera S., Surat
Our Programmes
Live Online · 12 Sessions / Month
For expecting mothers · All trimesters welcome
Live online sessions that combine trimester-specific yoga with Garbha Sanskara practices — so both you and your baby are nurtured together. Each session adapts to where you are in your pregnancy right now.
2½-Hour Live Workshop · Online
Partner welcome
A focused 2½-hour live workshop to prepare your body and mind for labour. Learn pranayama for each stage of labour, active birthing positions, yogic pain management, and how to stay calm and in control during childbirth.
Pregnancy yoga is not simply yoga with modifications. It is a completely different discipline that works with the profound physiological transformation of the pregnant body — shifting centre of gravity, relaxin-loosened ligaments, a growing uterus displacing abdominal organs, and a nervous system heightened to detect and respond to threat. Getting this wrong — practising inversions, deep twists, or vigorous breathwork in the wrong trimester — causes harm. Getting it right supports everything: labour, birth, and recovery.
All Stri Wellness pregnancy yoga sessions are guided by Nisha Ahya, Yoga Alliance RPYS certified and IAYT certified yoga therapist, trained in prenatal anatomy, trimester-specific physiology, and Garbha Sanskar — the ancient science of conscious connection with the unborn child.
Gentle, grounding practices to manage nausea, fatigue, and anxiety. We avoid inversions, strong twists, and intense heat. Focus: pelvic floor awareness, calming pranayama (Nadi Shodhana, Bhramari), and Yoga Nidra for deep rest. Garbha Sanskar practices begin.
The most active trimester of practice. Standing poses with support, hip openers, spinal extension, and diaphragmatic breathing to support the growing uterus. We address common discomforts: lower back pain, sciatica, round ligament pain, and swelling. Active birthing postures are introduced progressively.
The emphasis shifts entirely to birth preparation. Active birthing positions (squatting, cat-cow, lateral lunges), perineal massage awareness, Mula Bandha work, and breathing techniques for labour contractions. Visualisation, affirmation, and Yoga Nidra for surrender and trust.
A 2016 systematic review in Complementary Therapies in Clinical Practice found prenatal yoga significantly reduces perceived stress, anxiety, pain during labour, and depression — with no adverse outcomes to mother or baby when guided by a qualified instructor.
A 2014 study in the Journal of Alternative and Complementary Medicine found women who practised prenatal yoga had significantly shorter active labour, required less pain medication, and reported higher satisfaction with their birth experience than the control group.
Garbha Sanskar — the Vedic practice of conscious fetal education — is woven through all Stri Wellness prenatal sessions. Chanting, gentle vibration, positive affirmations, and storytelling during pregnancy have been associated in multiple Indian clinical studies with higher birth weight, calmer newborns, and stronger mother-child bonding from birth.
Yes — all Stri Wellness pregnancy yoga classes and active birthing workshops are available live online, accessible to expectant mothers in the UK, Europe, USA, Australia, UAE, and globally. Sessions are in English. Your trimester, your medical history, and your birth preferences are always factored into every session.
Every woman who comes to Stri Wellness comes with a different body, a different story, and a different need. Our approach is never one-size-fits-all. Here is what the journey typically looks like:
We understand your health history, current symptoms, lifestyle, and goals before designing your programme. No guesswork.
Your asana, pranayama, and Ayurvedic protocols are tailored to your specific condition, constitution, and stage of life.
You are supported throughout — via WhatsApp, email, and live sessions — not left to practise alone with a recorded video.
"The most important thing Stri Wellness gave me was the understanding that my body was not broken — it was asking for something different. The yoga and Ayurveda together gave me the tools to listen and respond."
— Stri Wellness graduate
Stri Wellness programmes are available live online globally and in-person in India by arrangement. International students from the UK, Europe, USA, Australia, Canada, UAE, and Singapore are warmly welcomed. Write to support@striwellness.com to discuss your specific needs before enrolling.
Yes, with medical clearance and disclosure. Stri Wellness sessions can be adapted for gestational diabetes, hypertension, placenta praevia (with specific modifications), and multiple pregnancies. All adaptations are guided by Nisha Ahya, RPYS certified and IAYT trained.
Absolutely. Many women begin their yoga journey specifically because of pregnancy. Our classes are designed to be accessible to complete beginners while remaining deeply therapeutic for experienced practitioners.
Yes. All Stri Wellness pregnancy yoga classes and active birthing workshops are available live online in English. International clients are welcomed and sessions are scheduled with multiple time zone options.
Pregnancy yoga is a regular programme throughout your pregnancy. The active birthing workshop is a focused intensive — typically in the third trimester — covering labour positions, breathing for contractions, water birth yoga, partner support techniques, and birth affirmation practices.