Prenatal: Creating Space

About This Class

This approachable 26-minute prenatal class with Melissa Mercedes centers on "creating space" through the upper body, chest, and spine to counteract the forward shift and lower-back arch that naturally develops as the belly and breasts grow during pregnancy. The class opens with a grounding seated meditation encouraging connection with breath and baby, followed by seated spinal half-circles and chest mobilizations to stimulate the hips and spine. Moving to all fours, students flow through Cat-Cow and Thread the Needle (with optional block or bolster support) to open the shoulders, side body, and upper back. A wide-knee Child's Pose provides relief and activates the parasympathetic nervous system. The floor sequence closes with seated twists — elbow-to-knee variations on each side — and a gentle chest opener. Class ends in a left-side-lying Savasana with props supporting the head and between the knees. Throughout, the instructor offers thoughtful modifications for belly size, knee comfort, and breath, making this ideal for any trimester.