Prenatal Yoga: Strong & Grounded

About This Class

This approachable prenatal yoga class guides expectant mothers through a mindful, full-body practice designed to build strength, ease discomfort, and foster deep connection with baby. Beginning with a supported child's pose and breath awareness, the class progresses through cat-cow, modified sun salutation flows, and kneeling lunges before moving into standing sequences including Warrior One, Warrior Two, Reverse Warrior, Extended Side Angle, and Triangle Pose — all carefully adapted for pregnancy. A dedicated squat series focuses on strengthening the legs and glutes while lengthening the tailbone and preparing the body for birth. The floor-based second half includes Baddha Konasana, wide-leg seated forward fold, open spinal twists, and a seated cross-legged meditation with affirmations centred on strength, gratitude, and nurturing. The class closes in a choice of side-lying Savasana or a fully supported, bolster-ramp Supta Baddha Konasana, with a slow, loving body-scan relaxation. Props — blanket, bolster, and blocks — are woven throughout to accommodate the changing body safely and comfortably.