Power Hour: Strength-Building Prenatal Flow for Energy

A Full-Body Practice for Pregnancy Strength, Stamina & Confidence

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Why Strength Matters in Pregnancy

It’s not just about toned arms or strong legs. Building strength in pregnancy helps with:

• Pelvic stability and less pain in the hips, SI joint, or low back
• Endurance for labor (especially during active phases)
• Better circulation & less swelling
• Improved posture as your belly grows
• Emotional strength + self-trust for birth and postpartum

Even better? Strength-based flows tend to increase energy — especially if you’re in that mid-day slump or dragging through your second or third trimester.

What to Expect from This Power Hour Flow

This isn’t a sweaty bootcamp. It’s a strong, smart, supportive flow that:

• Focuses on slow, controlled movement over fast reps
• Includes plenty of breathwork and rest to stay safe + energized
• Offers modifications for all trimesters and experience levels
• Builds functional strength to support labor and postpartum recovery

🧘‍♀️ Power Hour: Strength-Building Prenatal Flow for Energy

(60-minute full-body practice)

🔥 Warm-Up + Core Activation (10 minutes)

• Seated breathwork + spinal mobility
• Cat-cow with resistance (use a block or gentle strap for extra feedback)
• Bird dog with arm + leg reach (slow and steady)
• Modified plank holds (wall or knees)

Cue: “Move from your center. Let the strength build from your breath outward.”

💪 Standing Strength & Flow (30 minutes)

• Goddess Pose + Side Pulses
• Chair Pose with Arm Variations (blocks optional)
• Warrior II → Reverse Warrior → Side Angle (repeat slow, strong transitions)
• High Lunge → Crescent → Tap-down pulses
• Tree Pose or Toe Tap Balance

Cue: “Let every pose feel powerful — but not forced.”

🌀 Functional Movement + Hip & Leg Power (10 minutes)

Watch my video on prenatal squats before you swerve to a modification:

• Supported Squats (against wall or with chair)
• Step-Back Lunges with Blocks
• Glute Bridge or Elevated Hip Lifts (use block under hips if needed)

Cue: “Your strength isn’t about pushing harder — it’s about listening deeply.”

🌬️ Cool Down + Grounding (10 minutes)

• Side-lying quad or hip stretch
• Reclined butterfly or supported child’s pose
• Long, mindful breath with mantra (e.g., “I am strong. I am steady. I am supported.”)

When to Use This Power Flow

This flow is great for:

• Boosting energy on sluggish days
• Cross-training for labor or birth prep
• Strength-building in a gentle, safe way
• Reconnecting to your physical confidence
• Second trimester when you’re ready to WERK (with modifications for earlier weeks too)

⏰ Use it once or twice a week to complement your gentler flows or walking routine.

Feel Energized, Strong & Ready — Every Trimester

Strength doesn’t mean pushing past your limits. It means remembering what your body is capable of. You’re building a baby, a body that can birth, and the foundation for postpartum recovery — one breath, one squat, one intentional movement at a time.