Prenatal: Strength & Stamina

About This Class

This prenatal class guides expectant mothers through a focused, dynamic sequence designed to build lower-body strength and endurance in preparation for labor and childbirth. The practice opens with a wide-kneed child's pose to create space for the belly, moves through cat-cow spinal warm-ups, and flows into multiple rounds of a modified sun salutation featuring low lunge variations. Standing work includes chair pose (Utkatasana), tree pose for balance and grounding, horse pose with lateral side bends, and rhythmic half squats that emphasize quadriceps and glute strength. The instructor consistently cues tailbone lengthening to protect the lower back, mindful knee tracking, and breath synchronization. A hip-circling tabletop sequence releases tension through the spine and hips, followed by a wide-legged seated forward fold, mild seated twists, and a left-side-lying Savasana with props between the knees. Throughout, the instructor offers multiple prop modifications using blocks and blankets, and frames the entire practice as preparation for the physical demands of labor.