A wellness plan built around you
Tell us about your work, your body and your goals, and Movana builds a structured plan from a physiotherapist-designed routine library — designed to support your general wellness, not a feed of random clips.
Free to join · Plan generation unlocks with Premium (₹149 · $4.99/mo)
From a few answers to a plan that fits
Tell us about your day
Your work, hours at the desk, where you feel strain, your stress and activity levels, and your goals — about a minute.
We match vetted routines
We assemble a weekly plan from Dr. Vinuta's clinically reviewed routine library, tuned to your answers and kept gentle when needed.
Optional clinical review
Premium members can ask Dr. Vinuta to review and approve their plan, or book a 1-on-1 for deeper guidance.
More than exercises
Alongside your weekly routines, your plan includes practical, compliance-reviewed guidance across the areas a desk day affects.
Workplace setup
Simple ergonomics for your screen, chair and wrists.
Posture habits
Small daily resets that help you sit and stand taller.
Movement breaks
When to move through the day, matched to your hours.
Stretching well
How to ease into each stretch safely and comfortably.
Calmer days
Breathing and micro-breaks tuned to your stress level.
Rest & recovery
Sleep, hydration and gentle wind-downs to round it out.
An example week
Your real plan is tailored to your answers — here's the shape of it.
- MondayNeck focusNeck Release
- TuesdayRest & recoveryGentle walk & hydration
- WednesdayBack focusLower Back Reset
- ThursdayShoulders focusShoulder Unwind
- FridayFull bodyFull Desk Mobility Flow
Example only. Your plan adapts to your pain areas, activity level and goals.
App-generated plan
₹149· $4.99 / month
Built instantly from your answers and Dr. Vinuta’s vetted routine library. Regenerate any time as your needs change.
Start freeExpert Wellness Plan
₹1,999· $34.99 one-time
A plan Dr. Vinuta personally tailors and approves for you, including a follow-up review. Separate from your subscription.
Work with Dr. Vinuta
Every routine is built by Dr. Vinuta Harapanhalli
“Most desk discomfort isn't dramatic — it's the slow build of small strains over a long day. Movement, taken in small and regular doses, is one of the kindest things you can give a body that sits for a living.”
- Licensed physiotherapist
- Clinical lead, Movana Wellness
- Specialist focus on desk-related strain
— Dr. Vinuta Harapanhalli, PT
Build your plan with Movana
Create a free account to explore the routine library, then go Premium whenever you’re ready to generate your personalised plan.