The 12-Week Postpartum Recovery Plan
A step-by-step plan for your first 12 weeks after birth: exercises, Indian meal plans, mood and sleep support, and a second file of printable trackers.
Outside India? International payments ($12) are coming soon – join the updates list below and we'll email you the moment they open.
Everything you need for the first 12 weeks
Your body after birth
Recovery timeline, normal delivery and C-section care, pelvic floor programme and stomach muscle self-check.
12 week-by-week cards
Exactly what to do each week, with tick boxes, safety checks and two strength workouts.
6 Indian 7-day meal plans
Vegetarian, eggetarian and non-veg, in North and South Indian styles, plus eating by stage and a grocery list.
Mind & sleep
Baby blues or depression? Weekly mood check-ins, a realistic sleep plan and a night-shift rota.
Family & traditions
Traditions, fact-checked, a family help rota, and words that help (and hurt).
Trackers & printables
A second A4 file to print: 12-week habit tracker, weekly check-in sheet, progress checks, 6-week check questions and a warning-signs card.
Sample pages
Get your copy
₹499 One-time payment · UPI, cards, net banking and wallets via Razorpay
Lost the files? Get a fresh download link on the resend link page — there is nothing more to pay. Buy again only if you want a second copy for someone else.
Everything in the ebook is in your plan. Buy it only if you want a copy you can keep offline and print.
Your ebook is ready
Your ebook comes as two PDFs: the guide, and a separate file of trackers and printable sheets. The button above opens a page with both. We've emailed you the same link. Your copy is personalised with your name; the link works for 72 hours and each file can be downloaded 5 times, so save both PDFs to your phone or computer now. If the link expires, you can get a new one any time from the resend link page.
Frequently asked questions
How do I get the ebook after paying?
A download button appears right away, and we email you the same link. It opens a page with both PDFs: the guide, and the trackers and printables. The link works for 72 hours and each file can be downloaded 5 times. If it expires before you download, just ask for a new one from the resend link page. Your purchase never expires. See our delivery policy.
Can I read it on my phone?
Yes. Both files are standard PDFs that open on any phone, tablet or computer. The guide is laid out to read comfortably on a small screen; the trackers are in their own A4 file so they print cleanly at home.
Is it safe after a C-section?
The plan includes C-section guidance and tells you where to go slower. Always consult your doctor and get cleared at your postnatal check before strength training.
If I buy this and want the full plan later, do I pay twice?
No. The ₹499 comes off The First Year (₹1,499), so you'd pay ₹1,000 to upgrade — ₹1,499 in total either way. Use the same email address when you upgrade and the credit is applied automatically. The ebook stays yours.
I already have The First Year. Should I buy this too?
Only if you want a copy you can keep offline and print. The twelve weeks and all six meal plans are already yours on the website; the ebook is the same content as a PDF, plus the printable trackers. There's no credit the other way round, so most members don't need it.
I'm already past 12 weeks. Is it still useful?
Yes. The welcome section explains how to start later. Many mothers use the core, pelvic floor and nutrition sections at any time in the first year.
Is this medical advice?
No. It's educational content based on public health guidance (see references). It doesn't replace your doctor. Please read our medical disclaimer.
Can I get a refund?
Because it's an instant digital download, refunds are given only for double payments, failed delivery or a faulty file. See our refund policy.
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