Prenatal: Quick Pick Me Up!

About This Class

This 41-minute prenatal class with Melissa Mercedes offers a nurturing yet strength-building practice tailored specifically for pregnant students at any stage. The class opens in a wide-legged Child's Pose with breath awareness and an intentional transition inward to connect with baby, then progresses through Cat-Cow spinal warm-ups, modified Downward Facing Dog with pedaling heels, and a modified Chaturanga sequence designed to build bicep and tricep strength safely. Standing work includes Warrior Two on both sides held for ten full breaths, Triangle Pose with block support, Chair Pose (Utkatasana), and a wide-legged forward fold with head-lift options for dizziness. A dedicated squat sequence of ten repetitions — ending in a low Malasana hold — explicitly targets preparation for labor. The floor sequence includes a wide-legged seated forward fold, Bound Angle Pose, lateral side stretches in easy seated pose, and gentle seated twists. The class closes with a left-side-lying Savasana using a block between the knees and optional bolster, followed by a guided affirmation meditation centered on strength, self-nurturing, and gratitude for the pregnant body. Props are used throughout for accessibility, and the instructor consistently offers alternatives for dizziness, nausea, and balance concerns.