This lower-body prenatal flow explores practical ways to adapt squats and lunges as your body changes throughout pregnancy. By using supportive props such as a stool, ottoman, stability ball, or wall, you'll discover how small adjustments can create more space for your growing belly while allowing you to continue strengthening your legs and improving your mobility.

As your center of gravity shifts, elevating the front foot or adjusting your stance may actually help you achieve a deeper, more comfortable squat or lunge. These modifications encourage healthy movement through the hips, glutes, quadriceps, and calves while promoting balance and stability without sacrificing proper alignment or control.

Remember that every adjustment has a purpose. Changing your foot position, using a softer surface beneath your knee, or holding onto a stable object isn't making the exercise easier—it's making the movement work better for your body today. These thoughtful modifications allow you to continue building strength while respecting your body's changing needs.

We'll finish the class with gentle standing Roll Downs to release tension through the spine, hamstrings, and back. As your pregnancy progresses, widening your stance may provide additional comfort and allow your body to move more freely. End each session by taking a deep breath, appreciating everything your body has accomplished, and recognizing that every intentional movement is an investment in your strength, your mobility, and your journey into motherhood.

Move with intention. Listen to your body. Give yourself grace. Those three principles are the foundation of this class—and of every step along your prenatal journey.