Prenatal: How to Get Unstuck

About This Class

This 58-minute prenatal class with Melissa Mercedes begins with a grounding mindful breathing exercise — counting-based elongated inhales and exhales — before transitioning into a full-body movement practice carefully adapted for pregnancy. The standing sequence includes Cat-Cow, Downward Facing Dog, modified Sun Salutations (with optional Chaturanga or knee-lowered modifications), Warrior One, side stretches, Chair Pose (Utkatasana), and balance work including Triangle Pose, Reverse Warrior, and Standing Half Moon (Ardha Chandrasana). A core balance section on all fours (Sunbird/Bird Dog) is followed by a wide-legged standing forward fold with open twists using a block. Malasana squats (10 repetitions plus a held Malasana with gentle twists) are explicitly framed as labor preparation, building strength through the glutes and inner thighs. The floor sequence explores Bound Angle Pose, wide-legged seated forward folds with gentle open twists, and a forehead-on-block variation to stimulate the parasympathetic nervous system. The class concludes with a fully supported Supta Baddha Konasana Savasana on a bolster, with a guided body-scan relaxation. Throughout, the instructor offers consistent modifications for balance, belly space, and comfort at various stages of pregnancy, and cautions students who feel dizzy during squats to pause and rest.