Prenatal: Trust In The Wisdom of Your Temple

About This Class

This prenatal yoga class with Melissa Mercedes is thoughtfully designed for pregnant practitioners at any stage, weaving together breathwork, movement, and mindfulness to support a changing body. The session opens with child's pose and figure eights on all fours to warm the hips, then progresses through five rounds of a modified Sun Salutation A with gentle Chaturanga work to build bicep and tricep strength. A standing sequence introduces balancing poses — including Eagle-to-Warrior Three, Ardha Chandrasana (standing half moon), and tree pose — all adapted with options to modify for a growing belly. Hip-strengthening work continues through horse/goddess pose, half-squat pulses, and triangle pose. The floor sequence features double pigeon (fire log pose) for deep glute and hip opening, bound angle, seated wide-leg fold with mild twists, and toe-stretching in hero's pose to relieve foot cramping and improve ankle circulation. Throughout, the instructor explicitly addresses the physical shifts of pregnancy — anterior weight pull, lower-back curve, round ligament strain — and offers prop modifications (blocks, bolster, blanket) at every stage. The class closes with left-sided Savasana, a grounding meditation with hands on the belly, and affirming mantras oriented toward trust and readiness for labor. Breath training (ujjayi, 4-count inhale/exhale, in-through-nose-out-through-mouth) is woven throughout as preparation for childbirth.