Prenatal Stretching

About This Class

This 42-minute prenatal class led by Melissa Mercedes is primarily floor-based and focused on stretching, with a brief standing sequence in the middle to encourage circulation. The class opens in Sukhasana with breathwork and intention-setting, then moves through cat-cow for spinal mobility, thread-the-needle for upper back and shoulder opening, and downward facing dog transitions. A short standing sequence includes Warrior One and Chair Pose to energize the body. The class then returns to the floor for seated wide-leg side stretches and twists adapted for a growing belly, hip circles in easy pose, and seated lateral stretches. It closes with a supported, modified Viparita Karani (legs up the wall) using blocks and a bolster as the final Savasana, specifically noted to ease edema and calm the nervous system. Props are used throughout to accommodate all trimesters, with special attention to keeping hips elevated above knees and avoiding deep belly compression. The overall tone is nurturing, mindful, and restorative, with consistent cues to connect with baby and cultivate inner calm.