Online Prenatal Yoga & Garbh Sanskar Classes for Every Trimester
Looking for the best online prenatal yoga classes in India? Practice prenatal yoga from home three times a week, alongside Garbh Sanskar for your baby's mind and your own, with certified instructors who adapt every session to your trimester.
Guided prenatal yoga and Garbh Sanskar classes with clear cues, weekly meditation and a Saturday Q&A. Please check with your doctor before you begin.
What Is Prenatal Yoga and Why Does It Matter?
Prenatal yoga is a gentle, pregnancy-specific form of yoga that combines safe movement, breathing techniques and relaxation. Unlike a regular yoga class, every pose in a prenatal session is chosen or modified for the changes your body goes through from the first trimester to week 40, so you stay comfortable, supported and safe.
Online prenatal yoga classes make this practice easier to follow than ever. Instead of travelling to a studio while dealing with fatigue, nausea or a growing bump, you practice prenatal yoga from home, with a certified instructor guiding every step.
Regular, doctor-approved prenatal yoga may help you:
- Ease common discomforts such as back pain, swelling and stiff hips
- Sleep better and feel calmer through the ups and downs of pregnancy
- Strengthen your pelvic floor and build stamina for labor
- Learn breathing techniques you can use during contractions
- Feel connected to your baby, and to other mothers on the same journey
Garbh Sanskar: As Important as Yoga in Your Prenatal Care
Yoga prepares your body. Garbh Sanskar prepares your mind and nurtures your bond with your baby. Rooted in Indian tradition, it is the belief that a mother's thoughts, emotions and daily habits shape her baby from the womb. That is why Garbh Sanskar is an integral part of the Onwards Care Prenatal Program, not an add-on.
Mantras and Music
Soothing chants and calming music create a peaceful environment for you and your baby, and help settle the worry that pregnancy often brings.
Garbh Samvad: Talking to Your Baby
Simple practices to speak, sing and connect with your baby every day, so the bond begins long before you meet.
Positive Thoughts and Affirmations
Guided affirmations and visualisation help you build a calm, hopeful frame of mind through every trimester.
Mindful Daily Habits
Gentle guidance on a nourishing diet, rest and a balanced routine, the everyday choices Garbh Sanskar places at the centre of a healthy pregnancy.
Together, prenatal yoga and Garbh Sanskar care for your body, your mind and your baby as one. Learn more about Garbh Sanskar.
Key Features of Prenatal Online Yoga Classes
Our online prenatal yoga classes are built around three things every expecting mother needs: safety, personal attention and convenience. Whether you are a complete beginner or an experienced yogi, these features help you practice prenatal yoga from home with confidence, one trimester at a time.
Trimester-Safe Sequences
Every pose is chosen for your stage of pregnancy, from the first trimester to week 40. As your bump grows, your practice changes with it, so you never attempt a pose that is unsafe, uncomfortable or too strenuous. No unsafe twists and no guesswork.
Guided by Certified Instructors
Every class is designed by certified prenatal instructors, with clear alignment cues and easier or deeper variations for your level. You get pregnancy-specific guidance that a random YouTube video can never give you.
Preparation for Labor
Learn labor breathing, supported squats and pelvic-floor awareness class by class. These practices build the stamina, focus and confidence that support your body's preparation for a normal delivery and a calmer birth experience.
Relief from Everyday Discomfort
Targeted stretches and gentle movements help ease back pain, stiff hips, swelling and restless nights. A breathing and relaxation practice at the end of every class helps you unwind, sleep better and feel lighter through the day.
Flexible Timings
Follow guided classes at an hour that fits your day, planned around Indian family life and work routines. Practice prenatal yoga from home on a mat in your own space, without travel, traffic or waiting rooms.
A Community of Mothers
Practice alongside expecting mothers from across India, ask your questions in class and join our Saturday Q&A. You get the support of a community and the guidance of experts, so you never go through pregnancy alone.
Pregnancy 101 Prenatal Program Offerings
Pregnancy needs more than a workout. It asks for movement that is safe, a mind that can rest, and answers you can trust. That is why our online prenatal yoga classes sit inside the Onwards Care Prenatal Program, where yoga and Garbh Sanskar sit side by side, supported every week by meditation, information and Q&A.
Guided prenatal yoga classes
Three one-hour sessions every week, taught on Zoom by certified instructors. Each class moves gently through trimester-appropriate poses, breathing practice and relaxation, so you leave feeling stretched, steady and calm.
Garbh Sanskar
Mantras, music, affirmations and garbh samvad woven through your prenatal journey, to nurture your baby's growth and your own emotional well-being from the womb onwards.
A weekly meditation class
Pregnancy brings joy and worry in equal measure. This session gives you a quiet hour to slow your breath, settle your thoughts and connect with your baby.
A weekly information class
Understanding what is happening in your body makes the journey less daunting. These sessions help you learn about pregnancy, birth preparation and early motherhood from people who guide mothers every day.
A Saturday Q&A
Questions rarely wait for a convenient time. Every Saturday you can bring yours to our team and get clear, caring answers, along with the reassurance of hearing other mothers ask the same things.
Together, these sessions let you practice prenatal yoga and Garbh Sanskar from home as part of a steady weekly rhythm, with your body, mind, baby and questions all looked after in one place.
Meet Your Prenatal Yoga Trainer
"With over 15 years of experience, yoga has shaped me into someone who lives with strength, mindfulness and purpose. Prenatal yoga is where my heart truly lies. I guide expecting mothers through gentle movement, breathwork and pelvic-floor practices that support both body and mind through every trimester." – Rita Singha
About Rita SinghaWho Can Join Rita's Pregnancy 101 Prenatal Yoga Classes?
Our online prenatal yoga classes are designed for almost every expecting mother, including:
- Complete beginners. No yoga experience is needed. Every pose comes with modifications.
- Experienced yoga practitioners who want a safe, pregnancy-appropriate practice.
- Working women who need classes that fit into a busy schedule.
- Mothers in smaller towns or new cities without access to a good prenatal studio.
- Mothers who prefer the comfort and privacy of home.
- Women in any trimester. Most mothers start in the second trimester, and with your doctor's clearance you can join gentle classes at any stage.
Please speak to your doctor first if you have a high-risk pregnancy, bleeding, placenta-related complications or any medical condition. We will happily work with your doctor's guidance.
Why Choose Rita's Pregnancy 101 for Online Prenatal Yoga Classes?
If you are comparing the best online prenatal yoga classes in India, here is what sets Rita's Pregnancy 101 apart.
Expert-Designed, Never Generic
Every session is created and guided by certified prenatal instructors. That expert design is what makes guided prenatal online yoga classes safer and more effective than following a random video.
Built Only for Pregnancy
Every class is designed for expecting mothers, not adapted from a general yoga session. Each sequence follows your trimester and leaves out poses that are not suitable for pregnancy.
More Than Just Yoga
Along with three yoga classes a week and Garbh Sanskar, you get a weekly meditation class, an information class and a Saturday Q&A, so your physical and emotional care sits in one program.
Timings That Suit Indian Families
Guided classes published in batches let you practice prenatal yoga from home without disturbing work, family routines or rest. Join at the hour that suits you.
Affordable and Risk-Free to Try
Start with a 1-week demo at ₹99 and experience guided classes first. When you are ready, buy the prenatal yoga course online from ₹1,000 per month.
Trusted by 5,000+ Mothers
Expecting mothers across India trust our prenatal yoga classes for safe, supportive and consistent practice through every trimester, right from home.
Frequently Asked Questions
Are online prenatal yoga classes as effective as in-person classes?
For most women, yes. Every class is designed by certified instructors with trimester-appropriate poses, clear cues and easier modifications, and you can bring questions to the Saturday Q&A, all from the comfort of home.
How many prenatal yoga classes are there per week?
There are three 1-hour exercise and yoga classes every week. The Onwards Care Prenatal Program also includes Garbh Sanskar, a weekly meditation class, an information class and a Saturday Q&A.
Is Garbh Sanskar included in the prenatal program?
Yes. Garbh Sanskar is an integral part of the Onwards Care Prenatal Program, as important as yoga. Mantras, music, positive affirmations and garbh samvad help you stay calm and bond with your baby, while yoga prepares your body for birth.
When should I start prenatal yoga?
Most mothers start in the second trimester, but with your doctor's clearance you can join gentle classes at any stage of pregnancy.
Is prenatal yoga safe in the first trimester?
Gentle prenatal yoga is generally considered safe for most healthy pregnancies, but every pregnancy is different. Please get your doctor's approval first. Our instructors will guide you with gentle, trimester-appropriate movement.
Can I join if I have never done yoga before?
Absolutely. Our classes welcome complete beginners, and instructors offer easier modifications for every pose.
Can prenatal yoga help with normal delivery?
Prenatal yoga strengthens the pelvic floor, builds stamina and teaches labor breathing, all of which support your body's preparation for a normal delivery.
What do I need to practice prenatal yoga from home?
Just a yoga mat, a stable internet connection and a little floor space.
Try a Week of Prenatal Yoga & Garbh Sanskar for ₹99
Your body is doing something extraordinary. Give it, and your baby, the care they deserve with guided prenatal yoga and Garbh Sanskar classes that keep you strong, calm and prepared. Try the 1-week demo at ₹99 and experience a full week of guided classes before enrolling. Prefer to commit right away? Enroll in the prenatal yoga program now.