Prenatal: Quick Revitalizer

About This Class

This 36-minute prenatal class with Melissa Mercedes offers a revitalizing full-body sequence tailored to all stages of pregnancy. It opens with Sukhasana and Ujjayi pranayama (with options to exhale through the mouth, as practiced in labor), then flows into cat-cow, hip circles, and child's pose to warm the spine and hips. The class builds arm and upper-body strength through modified plank holds and mini Chaturanga before moving to a standing sequence of chair pose, forward folds, Warrior Two, Reverse Warrior, and Extended Side Angle. Wide-legged forward fold and squats (with half-range-of-motion options) target the glutes, quads, and hamstrings to build labor stamina. Malasana with an open twist and seated side stretches open the hips and side body, followed by gentle seated twists kept above the belly. The class closes in a left-side-lying Savasana, emphasizing safe blood flow during pregnancy. Props — blocks, bolsters, and blankets — are integrated throughout for comfort and accessibility.