Virtual Strength by Sportland

This course is specifically designed for expectant mothers through targeted strength training, we strengthen your body, reduce common discomforts like back pain, and help you feel good overall. Our focus is to support you safely, build strength, and keep you energized throughout this special phase of life.

The class is held in Estonian.

Schedule

Pricing

This class is available only with a CARÁ Premium subscription.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.

If you prefer the class to be in English, please let us know by leaving a note, at least 30 minutes before the class, in the comment section while registering, so we can accommodate your request.

Strength by Sportland

This course is specifically designed for expectant mothers through targeted strength training, we strengthen your body, reduce common discomforts like back pain, and help you feel good overall. Our focus is to support you safely, build strength, and keep you energized throughout this special phase of life.

The class is held in Estonian.

Schedule

Pricing

Via Stebby

If you purchase your ticket via Stebby, kindly forward your code to contact@carahealth.io so we can activate it for you.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.

Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.

This class is also available to join virtually.

Virtual Mom Fit with Baby

In postnatal training, you will learn proper breathing techniques, which are used throughout the session. The main focus is on activating and strengthening the core muscles and working the pelvic floor (both contraction and relaxation) to support postpartum recovery and build a solid foundation for progressing with further training. Other muscle groups are also engaged.

During the workout, your baby is partially involved, allowing for more bonding time. If desired, they can also play or explore the space.

The class is held in Estonian. It is suitable to attend after your 8-week postpartum checkup with a midwife or doctor if you have been given the green light to start exercising. In case of a cesarean section, please wait 12 weeks before joining the class.

The class is suitable for babies from 1 month old until they start walking. Please bring a soft baby blanket for your little one.

Schedule

Pricing

This class is available only with a CARÁ Premium subscription.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.

If you prefer the class to be in English, please let us know by leaving a note, at least 30 minutes before the class, in the comment section while registering, so we can accommodate your request.

Mom Fit with Baby

In postnatal training, you will learn proper breathing techniques, which are used throughout the session. The main focus is on activating and strengthening the core muscles and working the pelvic floor (both contraction and relaxation) to support postpartum recovery and build a solid foundation for progressing with further training. Other muscle groups are also engaged.

During the workout, your baby is partially involved, allowing for more bonding time. If desired, they can also play or explore the space.

The class is held in Estonian. It is suitable to attend after your 8-week postpartum checkup with a midwife or doctor if you have been given the green light to start exercising. In case of a cesarean section, please wait 12 weeks before joining the class. The class is suitable for babies from 1 month old until they start walking. Please bring a soft baby blanket for your little one.

Schedule

Price

Via Stebby

If you purchase your ticket via Stebby, kindly forward your code to contact@carahealth.io so we can activate it for you.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.

Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.

This class is also available to join virtually.

Virtual Mom Fit Pilates with Baby

Postpartum Pilates with baby helps you recover after childbirth, strengthen your muscles, and improve posture while creating a special bond with your little one.

This full-body workout focuses on strength, flexibility, and balance, using props such as a Pilates ring, yoga block, or ball. Controlled movements and deep breathing enhance posture, muscle tone, and overall well-being. Pilates supports your body postpartum by strengthening the pelvic floor muscles and relieving tension, providing a safe and adaptable workout.

During the session, your baby can play, explore the space, or simply enjoy being close to you.

The class is held in Estonian. It is suitable to attend after your 8-week postpartum checkup with a midwife or doctor if you have been given the green light to start exercising. In case of a cesarean section, please wait 12 weeks before joining the class.

The class is suitable for babies from 1 month old until they start walking. Please bring a soft baby blanket for your little one.

Schedule

Pricing

This class is available only with a CARÁ Premium subscription.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.

If you prefer the class to be in English, please let us know by leaving a note, at least 30 minutes before the class, in the comment section while registering, so we can accommodate your request.

Mom Fit Pilates with Baby

Postpartum Pilates with baby helps you recover after childbirth, strengthen your muscles, and improve posture while creating a special bond with your little one.

This full-body workout focuses on strength, flexibility, and balance, using props such as a Pilates ring, yoga block, or ball. Controlled movements and deep breathing enhance posture, muscle tone, and overall well-being. Pilates supports your body postpartum by strengthening the pelvic floor muscles and relieving tension, providing a safe and adaptable workout.

During the session, your baby can play, explore the space, or simply enjoy being close to you.

The class is held in Estonian. It is suitable to attend after your 8-week postpartum checkup with a midwife or doctor if you have been given the green light to start exercising. In case of a cesarean section, please wait 12 weeks before joining the class.

The class is suitable for babies from 1 month old until they start walking. Please bring a soft baby blanket for your little one.

Schedule

Price

Via Stebby

If you purchase your ticket via Stebby, kindly forward your code to contact@carahealth.io so we can activate it for you.

Compensation

Some international and private insurance plans may cover these costs.

Location

The class is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.

Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.

This class is also available to join virtually.

Pregnancy Lymphatic Massage

Swelling in the face, ankles, and wrists is common during the second half of pregnancy, often becoming more pronounced in the third trimester. One effective and gentle way to relieve this discomfort is through lymphatic massage. This soothing technique enhances lymphatic circulation, helping the body eliminate excess fluid and reduce swelling.

Lymphatic massage is particularly valuable in the third trimester when the body retains more fluid, making swelling and discomfort more noticeable. It not only alleviates puffiness but also relaxes muscles, eases tension, and enhances nutrient absorption. Additionally, it can help relieve pain in the hands, shoulders, and back, reduce fatigue, and promote deeper, more restful sleep—key benefits for expectant mothers in the final months of pregnancy. This technique may also provide relief from swelling caused by varicose veins.

Please note that, while lymphatic massage is generally safe during pregnancy, there are certain situations where it should be avoided. These include acute infections or inflammations, fever, persistently low blood pressure (hypotension), acute thrombosis or thrombophlebitis, and unexplained skin changes. It is also not recommended during the first trimester.

If you have a chronic health condition or are unsure whether lymphatic massage is suitable for you, consult your midwife or gynecologist before booking a session.

Price

Compensation

Some international insurances or private insurances cover these costs.

Location

The session is held in our cozy CARÁ House located in Põhjala Factory, Marati 5, Tallinn.

Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.

Tartu Family School Lectures Schedule

Here you can find the schedule for our Tartu Family School lectures - if you have any questions about the courses, feel free to contact us at tartu@carahealth.io.

Nutrition and Supplements During Pregnancy and Breastfeeding

All You Need to Know About the Labor

Lecture: We Have a Baby Now

The topics which will be covered are baby procedures/tests and vaccines in the hospital, daily home care (eyes, navel, nose, nappy area, nail care, bathing, dressing), care of the intimate area (specific features of boys and girls), baby about safe sleep (sleep environment, sleep characteristics of newborns, windows of wakefulness, need for sleep), feeding and weight gain (breast milk, breast milk substitute, food regurgitation, e.g. reflux, gas pains), vitamin D and its importance, home pharmacy with a newborn (includes a list of home pharmacies). The lecture ends with answers to the questions and a discussion.

This lecture is held in Estonian. However, you can cover the topics in English with our midwife via our private family school appointment.

Pricing

Location

This lecture is held in our cosy CARÁ Tartu, located at Raekoja plats 8, Tartu. Find the studio via this map.

Upper Body and Kobido Massage

Kobido, or Japanese therapeutic facial massage, tones and firms facial muscles, improves blood circulation, and accelerates cell renewal, making the skin appear more radiant. It also stimulates the removal of waste products and toxins, balances skin moisture levels, and slows down the aging process.

Although Kobido focuses on the face, it also affects reflex zones and energy channels, leading to deep relaxation throughout the body and supporting the function of internal organs.

The session includes massage of the neck, face, head, back, and shoulders. Jojoba oil is used during the massage, nourishing both the skin and hair. After the session, the hair may be oily—this is beneficial for the hair, but if it causes discomfort, a headband or disposable cap can be used.

This one-hour massage provides deep relaxation and overall well-being for the entire body, consisting of two parts:

When is the massage not recommended?

Pricing

Stebby

If you purchase your ticket through Stebby, kindly forward your code to contact@carahealth.io so we can activate it for you.

Compensation

Some international and private insurance plans may cover these costs.

Location

The session is held in our cozy CARÁ House located in Põhjala Factory, Marati 5, Tallinn.

Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.