Prenatal Yoga: The Arms

About This Class

This prenatal yoga class led by Melissa Mercedes opens with grounding breathwork—a counted four-second inhale and exhale—to establish connection with baby before moving through a well-rounded, pregnancy-adapted sequence. The class progresses from seated spinal circles and cat-cow to all-fours balance work, dolphin pose, downward facing dog, standing warriors, reverse warrior, extended triangle, separate-leg stretching with open twists, deep squats (with both modified and full variations), low lunge hip openers, modified push-ups on the knees, seated hero's pose, bound angle, cow face pose with a strap, and easy seated twists. The practice closes with a deeply guided Savasana on the left side using a bolster, followed by a body-scan relaxation, breathwork, hand-warming ritual, and spoken affirmations for confidence, self-nurturing, and gratitude in pregnancy. Props are used throughout to accommodate a growing belly and protect the joints, and the instructor consistently offers modifications and cautions specific to prenatal practice.