Yes, unless specifically advised against it by your doctor.

American College Of Obstetricians & Gynaecologists recommends that you get at least 150 minutes of moderate-intensity aerobic activity every week.

• Is good for your mental wellbeing.
• Reduces back pain and improves your posture.
• Promotes healthy weight gain in pregnancy.
• May decrease your risk of gestational diabetes and pre eclampsia .
• Eases constipation, nausea and vomitings.
• May decrease your risk of cesarean birth / operative delivery.
• Improves your overall general fitness.
• Strengthens your heart and blood vessels.
• Assists with losing weight after childbirth.

No, physical activity does not increase your risk of miscarriage, low birth weight, or early delivery. If your doctor gives you the OK to exercise, it is not only safe but can bring immense benefits .

Women with the following conditions or pregnancy complications should not exercise during pregnancy unless your doctor has given you their approval to do so:

• Carrying twins/ triplets
• History of preterm labour in previous pregnancies or history of preterm labour in present pregnancy
• Having a cervical stitch in place
• A short cervix or open cervix on the ultrasound or on clinical examination.
• Low lying placenta
• History of bleeding in present pregnancy
• History of ruptured membranes in the present pregnancy
• Heart and lung disease
• Severe anaemia
• Preeclampsia
• Mothers with condition of asthma shouldn’t hold or suspend breath during the practice of pranayams /asanas

This list may not be exhaustive . Please take an approval from your doctor before signing up for this class.

• Any high impact exercise.
• Movements or exercise that places extreme pressure on your pelvic floor.
• Traditional sit-ups and crunches.
• Exercises where you are lying on your back (especially late in pregnancy) for a long period of time.
• Exercises where you hold your breath.
• Exercising in hot and humid weather.
• Sports where there is a greater risk of falling (snow skiing, horse riding).
• Exercises that require sudden twisting movements when standing.

Yes, absolutely! If you are healthy, your pregnancy is normal, and your doctor has given you the clearance to exercise, then it is safe to continue or start regular physical activity even from the first trimester. Maitri brings you the masterclasses on Exercises in the first trimester (Coming soon), Exercises in second/ third trimester, a special class to prepare for the vaginal birth (Coming soon) and a class on Yoga in Pregnancy.

This class is curated by our experts at Maitri and led by an experienced trainer, but please seek your doctor's approval before joining. Remember to read our FAQs for suitability. While we've taken precautions to provide clear instructions, your participation is your responsibility. These classes are designed with good intentions and should be approached willingly, understanding the limitations of a pre-recorded format.

Yes, absolutely, in the beginning, you may not be able to perform all the exercises shown in this class. However, patience and consistency will pay off as you'll notice improved strength and stamina with each session.
Remember, progress takes time.
Take small steps every day, maintaining consistency, as there's nothing more effective than your daily commitment to good health.
Always listen to your body, and if you ever feel uncomfortable, stop immediately.
You can also pause the video and restart when you're feeling comfortable.

Your well-being is paramount. If you ever feel unwell or experience pain during the class, it's crucial to stop immediately.
You know your body better than anyone else, and listening to it is essential. If you encounter any concerning symptoms, as listed below, please halt the class and either contact your obstetrician or seek help at the hospital's emergency room without delay.

• Bleeding from the vagina
• Regular, painful contractions of the uterus
• Deep pain in your stomach or pelvis
• Fluid gushing or leaking from the vagina
• Chest pain
• Calf pain or swelling
• Headache, Feeling dizzy
• Shortness of breath
• Muscle weakness

You can do this class every day or at least 4-5 times a week. Consistency is key to achieving positive outcomes.

Yes, absolutely. Prenatal Yoga is a holistic and safe practice during pregnancy (unless advised against it by your doctor). Maitri offers a specially designed master class on yoga in pregnancy. You can alternate between this master class and the Yoga in Pregnancy masterclass. If you're a yoga enthusiast, you can opt for the Yoga master class exclusively.

Certainly! We have a dedicated Master Class designed to prepare you for a vaginal delivery. These exercises focus on enhancing pelvic flexibility and increasing overall body strength. You have the flexibility to do both master classes, either daily or on alternate days, depending on your comfort, strength, and stamina.

Absolutely! Along with this class, there are plenty of other physical activities that are not only safe but can also enhance your strength and stamina while preparing you for the demands of pregnancy, labor, and motherhood.

• Swimming: Exercising in the water is highly beneficial as it supports your weight, reducing the risk of injury and muscle strain. Just ensure the water is at a comfortable temperature and always swim with someone nearby for safety.
• Walking: It's one of the easiest and safest exercises during pregnancy, providing a full-body workout while being gentle on joints and muscles.
• Stationary Cycling: This is excellent for building leg strength; however, opt for a stationary bike as regular road bikes may pose balance challenges due to your growing belly.
• Household chores, gardening, and taking your pet for a walk: These daily activities contribute to your physical activity and overall well-being.

Feel free to incorporate these activities into your routine to stay active and healthy during pregnancy. Remember to listen to your body and consult your healthcare provider if you have any concerns.