Prepare Your Body and Mind for Pregnancy with Online Preconception Yoga & Bij Karan
If you are planning to start a family, join our online preconception yoga sessions. They bring together gentle exercise, breathwork, deep relaxation and Bij Karan, the first of the 16 Sanskars, guided by certified instructors, so you can build strength, ease stress and feel ready for the journey ahead. Join from anywhere in India, right from your living room.
Online pre-pregnancy yoga classes in India for women who are planning to conceive. Please consult your doctor before you begin, especially if you have a medical condition.
What Is Preconception Yoga and Why Does It Matter?
Preconception yoga is a gentle practice for women who are planning a pregnancy in the coming months. It blends mindful movement, breathing techniques and relaxation to help your body and mind get ready for conception and for the nine months that follow.
Many women begin thinking about their health only after they see a positive test. But the months before conception are a valuable window. A steady routine at this stage can help you build a stronger core and hips, release the tension that builds up from desk jobs and busy schedules, and learn to keep stress in check. These habits continue to serve you throughout pregnancy, labor and early motherhood.
The good news is that you do not need a studio to begin. Online preconception exercise classes bring a trained instructor to your home, so staying consistent becomes far easier than commuting to a class.
A well-designed preconception yoga practice may help you:
- Improve circulation and support reproductive health through gentle, targeted movement
- Strengthen the muscles you will rely on during pregnancy and birth
- Calm the nervous system through breathwork and relaxation
- Build a regular wellness routine before your pregnancy begins
- Feel more confident and informed about the road ahead
Preconception yoga supports your overall health and readiness. It does not guarantee conception, and it is not a replacement for medical advice. Please speak to your doctor if you have any fertility concerns.
Bij Karan: The First Sanskar Begins Before Conception
In Indian tradition, a child's journey is shaped by 16 Sanskars, and the very first, Bij Karan, happens before pregnancy begins. Bij means seed. Bij Karan is the practice of preparing a healthy seed, in both partners, through a nourishing diet, a calm mind and a balanced daily routine. That is why Bij Karan is an integral part of the Onwards Care Preconception Program, as important as yoga.
Preparing a Healthy Seed
Guidance on the food, rest and habits that support healthy eggs and sperm in the months before you conceive.
Both Partners, Together
Bij Karan is for the couple, not just the mother. Partners learn how their own health and lifestyle shape the start of a pregnancy.
A Calm, Positive Mind
Breathwork, visualisation and positive intention help you release stress and welcome your baby with a settled mind.
The Foundation for Garbh Sanskar
Bij Karan lays the ground for Garbh Sanskar, which continues through every trimester once you conceive.
Together, preconception yoga and Bij Karan prepare your body, your mind and your partnership for the journey ahead.
Key Features of Our Preconception Yoga Program
Preconception care should feel encouraging, not overwhelming. Our online preconception yoga sessions are shaped around what a woman planning to conceive actually needs: a body that feels strong, a mind that feels settled, and guidance she can follow without stepping out of the house. Here is what the program brings to your week.
Fertility-Friendly Movement
Exercises are chosen to improve blood flow, support hormonal balance and nurture reproductive health. Each movement is gentle and steady, so your body is encouraged to open and strengthen without being pushed beyond what feels comfortable.
Strength for Pregnancy and Labor
Gentle strengthening for your core, hips and pelvic floor prepares the key muscles that carry you through pregnancy and childbirth. By the time you conceive, your body already knows how to support you.
Calmer Mind, Lighter Stress
Breathing techniques, relaxation and a guided visualisation practice help you release anxiety and tension. A settled mind is a powerful ally when you are planning one of the biggest changes of your life.
Guided, Built Around Your Day
Join guided classes three days a week and follow practice sessions on the other days, so a busy workday never breaks your routine.
Guidance from Certified Instructors
Every session comes with clear alignment cues and easier options when you need them, so you never have to guess whether you are doing a pose right.
Support Beyond the Mat
A private preconception consultation is available for personalised diet planning, yoga guidance and lifestyle advice, with guidance for your partner too.
Preconception Program Offerings
Preparing for pregnancy is a gentle, steady process, and the program is built to match that rhythm. Instead of one-off workouts, yoga and Bij Karan sit side by side in a simple weekly pattern that keeps your body active and your mind at ease.
Preconception yoga
Three guided fertility-friendly yoga classes every week with certified instructors, building circulation, strength and calm before you conceive.
Bij Karan
The first of the 16 Sanskars, woven into the program to help both partners prepare a healthy seed through diet, routine and a positive mind.
A weekly rhythm of six sessions
Guided classes take place on Tuesday, Thursday and Saturday, and practice sessions fill Monday, Wednesday and Friday, so there is something to practice nearly every day without it feeling heavy.
What each session works on
Exercises that encourage healthy circulation and support reproductive wellness, gentle strengthening for the muscles that will later carry a pregnancy, and breathing and relaxation practices that help you unwind and stay emotionally steady.
Visualisation practice
A 10-minute guided visualisation audio helps you reduce anxiety, quiet your mind and set a positive intention for the journey ahead.
Personal guidance when you want it
If you would like more individual attention, a one-hour private preconception consultation with Rita covers diet planning, yoga guidance and the lifestyle changes that matter when you are planning to conceive, along with guidance for both partners.
A natural path forward
Once you conceive, you can continue within the same community, moving into prenatal yoga and the wider range of pregnancy programs, with instructors who already know your practice.
Meet Your Preconception Yoga Trainer
What began as a small Ahmedabad studio is today an online school of motherhood. Guided yoga, meditation and online preconception classes are taught by a team of six Onwards Care experts, led by founder Rita Singha, to mothers across India.
About Rita SinghaWho Can Join Rita's Pregnancy 101 Preconception Yoga Classes?
Our online preconception yoga classes welcome women at many different points on the road to pregnancy, including:
- Women planning to conceive soon. The ideal time to begin is a few months before you start trying.
- First-time planners. You may be thinking about all of this for the very first time, and we will walk you through it gently.
- Women with desk jobs or demanding routines who want to release stiffness and restore energy.
- Women who feel anxious or stressed about the journey and want practical ways to relax.
- Women who have been pregnant before and want to prepare more mindfully for the next time.
- Complete beginners. No yoga experience is needed, and every movement comes with easier options.
- Couples. Partners are welcome to take part in guidance through the preconception consultation.
Please talk to your doctor first if you have a medical condition, a history of pregnancy complications or any fertility concern. Yoga works best alongside, not instead of, professional medical care.
Why Choose Rita's Pregnancy 101 for Online Preconception Yoga Classes?
Many women search for online pre-pregnancy yoga classes in India and find general fitness videos rather than programs made with conception in mind. Here is what makes Rita's Pregnancy 101 different.
Made for Conception Planning
Every session is designed for women preparing to conceive, so each exercise, breathing practice and relaxation has a purpose, and Bij Karan prepares you the way Indian tradition intended.
Expert Guidance with Everyday Flexibility
Guided classes give you expert direction, while practice sessions let you stay consistent when work or family takes over. You never fall behind.
Built on Real Experience
Our founder, Rita Singha, completed a comprehensive pre- and post-pregnancy program in Australia and created these programs to bring that knowledge to women across India.
Gentle, Safe and Beginner-Friendly
Movements are low-impact and easy to modify. Whether you are new to exercise or returning after a break, you will always be guided at a comfortable pace.
Support Beyond Exercise
With optional private consultations covering diet, yoga and lifestyle, along with guidance for your partner, you prepare as a whole, not just through movement.
A Smooth Path into Pregnancy
When the time comes, you can continue with prenatal yoga, Garbh Sanskar and other programs in the same community, guided by instructors who already know you.
Frequently Asked Questions
What are preconception exercise classes online, and who are they for?
Preconception exercise classes online are guided workouts you join from home while you are planning a pregnancy. They blend gentle yoga, strengthening and breathing practice, and they suit any woman who wants her body and mind to feel ready before she conceives.
Are online pre-pregnancy yoga classes in India as effective as classes at a studio?
For most women, yes. Every session is designed by certified instructors with clear cues and easier options, and practice sessions help you stay regular on busy days. You get the guidance of a studio class without the travel.
What is Bij Karan, and is it part of the preconception program?
Bij Karan is the first of the 16 Sanskars and happens before conception. It focuses on preparing a healthy seed in both partners through diet, routine and a calm, positive mind. It is an integral part of the Onwards Care Preconception Program, as important as yoga.
How is preconception yoga different from prenatal yoga?
Preconception yoga is for the months before you conceive, with a focus on circulation, strength and stress relief. Prenatal yoga begins once you are pregnant and changes each pose to match your trimester.
When should I start preconception fitness classes online?
Ideally a few months before you plan to start trying, so your body has time to build strength and a steady routine. If you are already planning, there is no need to wait. Your doctor can help you decide on the right timing.
What does a week of online preconception yoga classes look like?
You have a session almost every day: guided classes on Tuesday, Thursday and Saturday, and practice sessions on Monday, Wednesday and Friday. Each one combines gentle movement, strengthening, breathing and relaxation.
Will preconception yoga help me conceive?
It may support your circulation, overall health and stress levels, all of which matter when you are planning a pregnancy. It cannot promise conception, and it does not replace medical advice or treatment.
Are online pre-pregnancy yoga classes in India effective?
Yes. Our online pre-pregnancy yoga classes in India bring the guidance of a studio into your home. Every session comes with clear cues and easier options from certified instructors, and practice sessions help you stay regular on busy days, all without the travel.
Try a Week of Preconception Yoga & Bij Karan for ₹99
The months before pregnancy are a gift of time. Use them to strengthen your body, prepare a healthy seed through Bij Karan, steady your mind and step into motherhood feeling confident and prepared. Book a demo class to experience our online preconception yoga sessions for yourself, or explore the full program to find the plan that fits your routine.