Prenatal: 3rd Trimester Flow

About This Class

This 42-minute prenatal flow is specifically designed for the third trimester, opening with a wide-knee Child's Pose on a blanket before moving through hip circles in tabletop, Downward Facing Dog, modified push-ups, and a standing warm-up sequence. The instructor guides students through chair pose holds, half squats (explicitly framed as birth-canal preparation and labor readiness), a standing wide-leg forward fold for hamstring and spinal lengthening, and modified sunbird for lateral core strength. Floor work includes side-lying leg lifts targeting the outer thighs and hips, a wide-leg seated side-stretch with a block, and a gentle neck-release sequence. The class closes with a guided loving-kindness meditation and a left-side Savasana with a block between the knees. Throughout, Melissa weaves in cues about creating space for baby, avoiding abdominal compression, grounding through the feet, and fostering mindful connection with both self and baby — making this an ideal practice for stress relief, hip opening, labor preparation, and maintaining strength and mobility through late pregnancy.