Prenatal Yoga: All Trimester Flow

About This Class

This 58-minute prenatal class is thoughtfully designed for all three trimesters and pitched at a gentle, approachable pace suitable for beginners and seasoned practitioners alike. Instructor Melissa Mercedes leads students through a prop-rich practice — using bolsters, blocks, and blankets throughout — beginning with a grounding child's pose and Ujjayi breathwork, then building through cat-cow spinal waves, threading-the-needle shoulder openers, modified Chaturanga flows, and Downward Facing Dog. Standing work includes Warrior One, Warrior Two, a supported Extended Triangle, and Chair Pose, all with clear prenatal modifications such as widening the stance, pulling the tailbone back to create space for baby, and using blocks for hand support. Floor work features low lunges, half splits for hamstring lengthening, hip circles, side-body stretches from a kneeling position, Baddha Konasana, seated forward folds with long-spine emphasis, and gentle seated twists. The class closes with two restorative Savasana options — lying on the left side or a fully supported Supta Baddha Konasana on a bolstered incline — followed by a mindful intention-setting meditation with affirmations centred on trust in the birthing body. Throughout, the instructor explicitly coaches students to create space for baby, avoid compressing the belly, keep the spine long in twists and folds, and modify any pose that restricts breath or causes discomfort.