Prenatal: Take Flight

About This Class

This prenatal class opens in a wide-knee Child's Pose with an invitation to set an intention around surrender and non-attachment — a theme woven throughout the entire practice. After grounding breathwork, students move through Cat-Cow spinal warm-ups, modified Sun Salutation A and B sequences (with knee-down Chaturanga options), and Sunbird for core and spinal stability. A substantial standing and balancing series includes Figure Four, Tree Pose, Warrior Three, and Half Moon (Ardha Chandrasana), all taught with prenatal modifications such as widened stances, block support, and knee-out variations to accommodate a growing belly. Warrior One, Warrior Two, extended side angle, Triangle Pose, and Vasisthasana (side plank with knee-down option) build lower-body stamina and side-body strength explicitly framed as preparation for labor and childbirth. A horse-pose squat series and wide-legged forward fold develop inner thigh, hamstring, and glute strength. The floor sequence includes Bound Angle Pose (Baddha Konasana), Malasana, and open seated twists before a fully supported Supta Baddha Konasana Savasana on a bolster and blocks, with a blanket wrap option for the legs. Props are used throughout to keep the practice safe and accessible across all trimesters.