Prenatal: All About the Legs (and Squats!)

About This Class

This dynamic 32-minute prenatal class, designed for the second trimester, builds lower-body strength and pelvic-floor stability through repeated squat variations — both full and modified — woven into a standing series that includes Warrior Two, Reverse Warrior, and Extended Side Angle. The instructor opens with breathwork in Sukhasana, exploring both Ujjayi and a labor-breath (in through the nose, out through the mouth) to help expectant mamas grow familiar with birth breathing. A tabletop warm-up with leg lifts, puppy pose, and Downward Facing Dog transitions into two rounds of the standing sequence on each side. Wide-leg forward folds with a block and open spinal twists in a modified half lord of the fishes provide hamstring and hip release while keeping the front body spacious for baby. A seated forward fold using a strap in an upright position stretches the backs of the legs safely. The class ends in a prop-supported Supta Baddha Konasana using blocks, a bolster, and a blanket — a restorative, heart-open Savasana that encourages deep relaxation and connection with baby. Props are used extensively, and all poses are offered with prenatal modifications. Twists are kept open (above the bra line), and the instructor gently coaches students to honor fatigue and modify freely.