Essential Online Course for Pregnant & Postpartum Mama's

Healthy Back Blueprint

Your Step By Step Guide to getting Stronger & keeping your Spine Pain-free so you can Enjoy your Pregnancy.

In this course, you will go from feeling Anxious & Confused to feeling Confident & Empowered  as you learn how to have a Healthy Spine throughout your Pregnancy.

You are an Expecting Mama who likes to take charge of her health, who would like to stay active & be fit throughout her pregnancy so can you be present in your new role as a mom without putting your own needs on the backburner.


Whether You’re:


A First Time Mom who has recently found out that she’s pregnant & now along with the excitement you are feeling the anxiety & overwhelm on how to stay active & minimize any back problems during pregnancy

You are trying to get pregnant & want to get ahead in the game so you can stay active throughout your pregnancy & not have to worry about any back problems or pelvic aches & pains

You are already a mama & now onto your next baby & are very well aware of how neglecting your own wellness during pregnancy can backfire in that postpartum period & affect your bonding & quality time with the baby.

A clear understanding of What changes your Joints & Muscles go through during Pregnancy so you can Stay Active without Being in Pain 


Understand the Reasons as to WHY Strength training is crucial during Pregnancy & Postpartum for a Healthy & Happy Mama so you can enjoy bonding time with baby


Know the Research Based Safe Exercise Guidelines of Pregnancy so you can Feel Confident About Every Movement & Posture Choice You Make


Common Reasons Why Back & Other Joint Problems Occur During Pregnancy & What Can U do to Minimize Those so you can have a Pain Free Spine throughout your Pregnancy.


How Staying Active in Pregnancy can Impact Fourth Trimester Recovery & Prevent Postpartum Depression 


Exercise Library that I Followed during My Own Pregnancy & have used to help several other Mamas to Strength Train in Accordance With Pregnancy Guidelines

Developed Your Action Plan of Staying Active & Minimizing Pains Throughout Pregnancy (Rite upto your due date) with Confidence & Peace of Mind.

“I was facing Intense pain in my lower back during my Pregnancy and Exercises/tips suggested by Taruna in her Online Program helped improve my Condition & Posture drastically” - TBD, California

“ Taruna is a dedicated physiotherapist. She understands her patients and the root cause of problems before proceeding with the treatment. I was facing intense pain in my lower back during my pregnancy, and regular catch ups and exercises/tips suggested by her helped to  improve my condition and posture drastically.“ 

- Swati V, Singapore

“ Working with Health Watchers enabled me to essentially eliminate my debilitating back and leg pain, avoid surgery, and get back to a normal life in just a couple months! I would highly recommend them to anyone with disc or other back issues!“ 

- Ashley D. (Washington D.C., USA)

“ After seeking many different types of treatments for my chronic lower back, middle back and neck pain I finally feel like I am seeing relief and results. Taruna patiently works through these complex issues with me and I also fully trust her recommendations to help me get better in the long run and not just stay in the cycle of pain and therapy.“ 

- Erica M. (Arlington, VA, USA)

“ I am a practicing dentist.. Constantly experience stiffness and pain in my lower back.. I enrolled for an Online Program with Taruna.. It has greatly helped me in reducing the morning stiffness I usually would wake up with.“ 

- Dr. Dodeja (Mumbai, India)

Module 1

Lets Start With the Basics, Mama

Here’s Why it pays to learn from someone who is gone before you- I know exactly how it feels to be a mom & the pitfalls we tend to fall into that can impact our own recovery. In this module, we will understand the changes your body is going through during pregnancy so you can start building a strong core & pelvic floor foundation.


We will start by setting you up for success by clearing the basics & developing a game plan for your movement routine during pregnancy. Whether you are working full-time with a digital lifestyle or you get to create your own schedule, we will help you develop a strategy that fits your needs best.

You will create a game plan for each trimester so you have a crystal clear picture of how you will be working towards your spinal health throughout your pregnancy.

View Module 1 Highlights

Module 2

It's All About the Posture

Did you know that about 70% of pregnant women experience some type of lumbo pelvic & thoracic pain during pregnancy & if you bring postpartum spinal issues to the mix, the number is much higher. It does not have to be that way. 

Pregnancy & Postpartum changes your bones, joints & hence Posture significantly due to hormone fluctuations, extra body weight & the significantly increased physical demands of motherhood.

View Module 2 Highlights

Module 3

Back, Pelvic & Thoracic Issues in Moms

Here, we will work on understanding what types of spine issues happen very commonly in pregnant mamas & work through solid ways to significantly decrease the chances of those happening to you.


This is not your regular prenatal yoga class as we discuss science backed methodology to improve your core stability & spinal mobility so you mama can rock that pregnancy without worrying.

There is something about empowering yourself with the knowledge & self-help tools so you can minimize dependency on adjustments or massages that may only give you short term relief. Mamas are time constrained, I hear you.

View Module 3 Highlights

Module 4

Research Backed Exercise Guidelines

Here, we break down the Research Based Exercise Guidelines in Pregnancy so you can customize them & make them your own. Whether you have been dabbling with exercise or a serious runner before pregnancy, you can use these guidelines to empower yourself to continue with the activity of your choice all throughout pregnancy & modify as necessary.

No more scrolling through Google or trying to make sense of information on Youtube videos, you now will have your customized go-to data to check with & know with peace of mind that you are moving the right way!

View Module 4 Highlights

Module 5

Postpartum Recovery- Things No One Talks About!

Now that you understand all about Pregnancy, we will cover the least discussed fourth trimester or postpartum. Postpartum is stressful & if you haven’t prepared for it, the stress can impact your bonding time with the baby.

Here we discuss all about the hormonal changes in postpartum as well as the bone, joint & postural stresses of new motherhood that can play havoc on your posture causing significant aches & pains.

Not to mention, lack of sleep & the role it plays in your full recovery and some lifestyle tips that will help you cope with this phase better.

View Module 5 Highlights

Here is What you'll get

when you enroll in this Special Limited Time Period

Healthy Back Blueprint for Pregnant & Postpartum Women (Value $795)


5 Weekly Modules Delivered Live via Zoom so you can ask your own specific questions. Cannot make it live, you will receive the recordings in your inbox so you can watch (or re-watch) them later at your own time.

Weekly Movement & Exercise Videos delivered to your Inbox

You will receive a sequential exercise program delivered via videos to your inbox so you have developed a library by the end of the pregnancy safe exercises for strength building that I used during my own pregnancy.


Presentation & Support PDFs

A copy of all Presentation Slides as well as Support PDFs so you can print them out & reference later. 

Develop a Game plan to stay Active, Strength train & Minimize Spinal issues during Pregnancy.

The modules are delivered LIVE weekly along with the Weekly Exercise Program delivered to your inbox for the 5-week program duration.


We do this to allow you a gradual build up of the program to avoid injuries as well as overwhelm.


Plus, We have all these BONUSES that will help you Generate Unstoppable Momentum throughout your Pregnancy:


Monthly & Weekly Movement Plan Template PDF that you can customize & make your own (value: $25)


Print Out & Customize Your Own Movement & Exercise Game Plan that You can safely follow throughout each trimester of your pregnancy. If you are a visual learner (like me) you will be thankful you have this!


Weekly Zoom Office Hours to answer your questions (Value: $120)


When You Enroll in this Cohort of the Program, You will get weekly Zoom Office Hours with Taruna Rijhwani so you can talk about your own specific problem areas & discuss them in detail & apply those as you follow along in the course. This Option may not be available for future cohorts!


Postpartum Recovery Tips & Guidelines: For Vaginal Delivery & C-Section Mamas 15 Page PDF Guide (value $50)


We will not forget about you once you have that baby. Yes, mama you will also get access to this Postpartum guide that will help you give some tips & kickstart your postpartum recovery with confidence so you can reap the benefits of taking the leap of joining this course during pregnancy.

When you add it all up, that’s a total real-world value of $990.

But because I’m super excited to enroll you in the Healthy Back Blueprint for Pregnant Women, I’m giving you the opportunity to enroll today at:





Plus you’ll be backed by a 15-day “try it, test it, apply it” money back guarantee


Let me say this upfront:


The Healthy Back Blueprint is my step by step guide that I have used myself & helped several other moms have a healthy spine & stay pain-free during their pregnancy. 


I specialize in helping people with spine problems with me being recognized as a Fellow in American Association of Orthopedic Manual Physical Therapy (FAAOMPT)  & extensive training in the Mckenzie Method (MDT).


But most importantly, I’m a mom & I have been there. I know the excitement & anxiousness of being a new mom & the physical toal it can take on our bodies if not given appropriate attention. Not being in the best of your health can definitely take away from that bonding time with the baby & making memories while your baby is young. That’s why I created this program to help my fellow moms feel stronger & healthier so they can enjoy their time with the baby in the early postpartum phase.


If you don’t start to learn how pregnancy impacts your joints & muscles in the first 15 days of starting the program (& following the instructions) simply reach out via email & request your hassle-free full refund.

Burning Q’s Your Fellow Course Participants Asked Before Grabbing Their Access

1. Can I join if I already had my baby?

Yes! The program is intended for women who are pregnant and/or had their baby less than 2 years ago.

2. Can I join this program if I haven’t been so active before getting pregnant?

Yes, absolutely! This program empowers you with valuable information, do’s & don'ts & safe exercise progression guidelines that you can pick up at any stage of fitness level prior to your pregnancy.

3. Can I join if I live outside of the U.S.?

Yes! There are no location restrictions to joining this program. If you miss this live sessions due to time zone differences, you will always receive the recordings.

4. What format is content delivered in?

The content is delivered via Live Weekly Videos (Recordings delivered to Inbox), pre-recorded videos as well as PDF Guides.

5. I have been advised bed rest during pregnancy. Can I still join the program?

Yes, absolutely. You learn a lot of valuable information about pregnancy & postpartum postural changes that you can apply to your daily lifestyle. You can follow the pre-recorded exercise library postpartum or once you get clearance to exercise by your doctor.





Join Healthy Back Blueprint Today

Let's do this!