PROGRAMMES
Programmes built around where you are — not where the average
woman is
Every programme is written by Dr Lama, filmed as short lessons you can follow at home, and sequenced week by week. Pick your stage and the library rearranges itself around you.
THE STRUCTURE
A programme is a sequence, not a playlist.
Lessons unlock in order because the order is the point. You always know what comes next, and why.
Start where you are
You tell us your stage and, in pregnancy, your week. The programme opens at the right place — not at lesson one of forty.
One lesson at a time
Eight to fourteen minutes, filmed plainly, with a written summary underneath if you would rather read than watch.
Practise, then progress
Each lesson names what should feel easier before you move on. If it does not, you repeat the week. That is normal.
Carry it forward
Programmes hand over to each other — pregnancy into postnatal, postnatal into motherhood — so nothing restarts from zero.
SNEAK PEEK
What a lesson actually looks like
No music-video edits, no counting down at you. Dr Lama shows the movement, explains why it matters now, and tells you when to stop.
Watch or read
Every lesson has a written version with the same detail, for the days you cannot have sound on.
Downloadable guide
One page you can print and stick on the fridge. Yours to keep, membership or not.
A stop rule, every time
Sharp pelvic pain, dizziness, any leaking of fluid — the lesson names it and tells you what to do.
SAFETY
Written by a doctor, and honest about its limits
This is education and guided movement. It is not a diagnosis, not a clearance to exercise, and not a substitute for your own doctor or midwife.
Every lesson is written by Dr Lama
Nothing is published without her sign-off, and the wording on safety is hers, not ours.
You answer a short health screen first
A handful of questions before you start. Some answers point you to a consultation instead of a programme.
We never clear you for exercise
If your pregnancy is high-risk or you are recovering from surgery, ask your own clinician first. We will say so, every time.
FROM MEMBERS
Women who were told to “just rest”
“I was 26 weeks and every video online was either terrifying or useless. This told me what was safe this week, and why.”
“Six weeks postnatal, cleared but completely lost. The first four lessons were the only thing that felt written for a real body.”
“I did the pelvic floor programme before conceiving. My physio asked where I had learned it.”
QUESTIONS
Before you start
Yes — that is the normal case. You tell us the week you are in and the programme opens there. Earlier lessons stay available if you want to go back for the technique work, but nothing asks you to catch up.
TAKE THE NEXT STEP
Join the MOM WELL membership
Get full access to all programmes, guided lessons, and expert advice for every stage of your motherhood journey.