Prenatal: Going Inward to Prepare for Labor yoga video

About This Class

In this prenatal-focused class, Melissa Mercedes leads a dynamic yet nurturing sequence tailored to all stages of pregnancy, with special attention to the third trimester. Beginning in a wide-kneed child's pose to tune inward and connect with baby, the class progresses through cat-cow spinal warm-ups, bird-dog balancing work for core engagement and glute strength, downward facing dog, chair pose (Utkatasana), Warrior One with humble warrior variation, standing half pigeon, tree pose, seated bound angle (Baddha Konasana) with a forward fold, seated twists kept above the bra line, and a final deeply supported Supta Baddha Konasana Savasana using bolster, blocks, and a rolled blanket. Throughout, Melissa offers clear pregnancy-specific modifications—stepping the foot outside the hand, elevating hips on a blanket, avoiding deep inversions, and keeping twists in the upper chest. The class closes with a meditative hand-warming ritual connecting mother to baby and to self. It is ideal for pregnant practitioners seeking to maintain mobility, ease lower back tightness and hip stiffness, build the strength and focus needed for labor, and find moments of calm grounding amid the demands of pregnancy.