Prenatal Strong and Stretch

About the Class

Prenatal Strong and Stretch class combines education, community building, circuit-based strength training, and prenatal yoga to support a strong mind and body during pregnancy. With guidance from experienced instructors, you will engage in mindful movements that promote physical strength and stability, reduce discomforts, prepare you for labor or a caesarean section, and help connect you with your growing baby. Class Structure: Education and Community Building: Each class will start with an opportunity to meet other pregnant participants and learn about important topics for pregnancy, childbirth, and postpartum recovery Circuit-Based Strength Training: Every class includes targeted exercises that build and maintain muscle strength in key areas like the core, pelvic floor, legs, and arms. Exercises are pregnancy-appropriate and intended to support common needs during pregnancy and postpartum. Modifications are available for each exercise to accommodate different fitness levels and goals Restorative Yoga: Yoga sequences and stretches to support mobility and help alleviate common pregnancy discomforts such as back pain, swelling, and tension Breathwork and Relaxation: Techniques to reduce stress, improve breathing, and increase mindfulness to support mental well-being throughout pregnancy Benefits of Strength Training During Pregnancy: Improved Posture: Strengthening the back and core muscles helps counteract the added weight of pregnancy, promoting better posture and reducing strain on the lower back Enhanced Stamina and Endurance: Building strength helps to improve endurance, which is helpful for labor and delivery, as well as for the physical demands of parenting Decreased Pregnancy Discomforts: Targeted exercises can relieve common pregnancy aches, such as back pain, leg cramps, and pelvic discomfort, by strengthening the muscles that support these areas Improved Circulation and Reduced Swelling: Strength training helps improve circulation, which can alleviate swelling in the legs and feet Prepared for Postpartum Recovery: Strength training prior to labor or a caesarean section helps prepare the body for recovery postpartum. It also offers an opportunity to learn common postpartum recovery exercises during pregnancy Mental Well-being: Strengthening both body and mind through exercise can boost mood and reduce anxiety   Equipment Provided: Dumbbells, Kettlebells, Resistance Bands, Exercise Balls Join us in this empowering class to stay strong, balanced, and connected to your body during pregnancy.