The First Year
The full plan, week by week, from breathing on day three to strength training by week twelve — then months 4 to 12 to get you back to running, classes or lifting. Plus six 7-day Indian meal plans and a weekly grocery list.
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A year of recovery, one week at a time
12 weekly cards
What to do each week, with tick boxes and a safety check at the end of every week.
Phases 1 to 3 in full
Breathing and pelvic floor, then core reconnection, then strength and low-impact cardio after your postnatal check.
Months 4 to 12
Phase 4 and Phase 5 month by month: real strength work, then a safe return to running or classes.
How to do every move
Plain instructions for each new exercise, plus a sample week you can copy.
C-section aware
Every phase says where to go slower after a caesarean, and when to get checked first.
6 Indian meal plans
Full 7-day plans – vegetarian, eggetarian and non-vegetarian, North and South Indian – with every meal from early morning to bedtime, and portions.
Weekly grocery list
One shop that covers the whole week, whichever plan you follow. No deciding what to cook when you are exhausted.
Yours to keep
One payment. Sign in from any phone or computer, any time. No monthly fee.
No password to remember
Pay ₹1,499
UPI, card, net banking or wallet, through Razorpay.
You're in, straight away
The plan opens as soon as the payment goes through, and we email you a sign-in link as well.
Come back any time
Enter your email on the sign-in page and we send you a fresh link. No password to forget.
Get The First Year
Your plan
It is yours to keep — there is nothing more to pay.
₹1,499 One payment · UPI, cards, net banking and wallets via Razorpay
Bought the ebook already? Enter the same email below and the ₹499 comes off automatically. Used a different address? Tell us and we'll sort it out before you pay.
We've also emailed you a sign-in link, so you can get back in from any device.
Frequently asked questions
How is this different from the ₹499 ebook?
The 12-Week Postpartum Recovery Plan (₹499) is the ebook: the first twelve weeks as a PDF you download, keep and print, with its own copy of the meal plans. The First Year (₹1,499) is the whole year on the website: those same twelve weeks and months 4 to 12, as week-by-week cards you tick off on your phone, with all six 7-day meal plans and the grocery list. The First Year includes everything in the ebook, so there is no need to buy both.
I bought the ebook. Do I pay the full ₹1,499?
No. The ₹499 you paid for the ebook comes off, so The First Year costs you ₹1,000 — the same ₹1,499 in total either way. Enter the email you bought the ebook with on the form above and the credit is applied before you pay. If you used a different email address, tell us and we'll apply it by hand. Keep the ebook either way; it's yours.
Do I pay every month?
No. One payment of ₹1,499 and the plan stays yours, the whole first year of it. There is no monthly fee and nothing renews.
How do I sign in again?
Go to the sign-in page, enter the email you paid with, and we email you a link that signs you in. Nothing to remember.
Is it safe after a C-section?
The plan flags where to go slower after a caesarean and when to get a physiotherapist's check first. Always follow your doctor's advice.
Can I get a refund?
Because access opens immediately, refunds are given only for double payments or a technical failure on our side. See the refund policy.
Is this medical advice?
No. It's educational content based on public health guidance (see references) and doesn't replace your doctor. Please read the medical disclaimer.