Prenatal: Making Space for Baby

About This Class

This prenatal yoga class opens with an extended child's pose breathing meditation designed to help the practitioner drop into the body, slow the breath, and establish a conscious connection with baby. The practice then builds through tabletop cat-cow warm-ups, downward facing dog, and a modified Sun Salutation B sequence featuring chair pose (Utkatasana), plank, mini Chaturanga, and three-legged dog. Standing work includes Warrior One, Warrior Two, Reverse Warrior, and Triangle pose (with block option), all held longer than a typical flow class to cultivate lower-body strength through the glutes, hamstrings, and thighs. A wide-legged standing forward fold targets the hamstrings, followed by lateral side-body stretches emphasizing torso strength for baby-carrying support. Floor-based hip work progresses through low lunge, half splits, and half pigeon on both sides with extended holds and mindfulness cues. A seated sequence covers bound angle (Baddha Konasana), wide-legged seated forward fold, and gentle open twists. The class closes in a fully supported Supta Baddha Konasana using bolster and blanket, followed by a seated meditation with affirmations for strength, nurturing, and mind-body-baby connection. Throughout, the instructor offers consistent modifications for belly size, cautions against over-stretching the inner thighs and abdominals, and encourages backing off if compression or dizziness arises.