During the second trimester, particularly in the fourth month of pregnancy, many women begin to feel more energized and comfortable compared to the early weeks. This period is often marked by fewer symptoms of nausea and fatigue, making it an ideal time to incorporate a regular yoga practice. Yoga can help expectant mothers maintain strength, flexibility, and balance, while also promoting relaxation and reducing stress.
However, not all yoga poses are suitable during pregnancy, and modifications are necessary to accommodate the growing belly and to ensure safety for both the mother and baby. Below are the ten best yoga poses for the fourth month of pregnancy, each offering specific benefits to help you feel more comfortable and prepared for the months ahead.
10 Best Yoga Poses for the Fourth Month of Pregnancy
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits:
The Cat-Cow pose is an excellent way to improve spinal flexibility and relieve tension in the lower back, which is often a concern during pregnancy. It also helps to stretch the abdomen and improve circulation, which can reduce discomfort in the pelvic area.
How to Perform:
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and knees under your hips.
Inhale and arch your back, allowing your belly to drop toward the floor (Cow pose).
Exhale and round your spine, pulling your belly button toward your spine (Cat pose).
Continue alternating between Cat and Cow poses, synchronizing your movements with your breath.
Precautions:
Avoid over-arching your back, especially as your belly grows. Move gently and focus on breathing deeply.
2. Bound Angle Pose (Baddha Konasana)
Benefits:
The Bound Angle pose, also known as Butterfly pose, opens the hips and stretches the inner thighs, making it a great preparatory pose for childbirth. It also promotes relaxation and reduces tension in the lower body.
How to Perform:
Sit on the floor with your legs extended in front of you.
Bring the soles of your feet together, allowing your knees to fall outward toward the floor.
Hold your feet with your hands and gently press your knees down to deepen the stretch.
Sit tall with your back straight and breathe deeply for a few minutes.
Precautions:
Use a cushion or blanket under your hips if sitting directly on the floor feels uncomfortable. Don’t force your knees to touch the floor; let gravity do the work.
3. Warrior II Pose (Virabhadrasana II)
Benefits:
Warrior II is a powerful standing pose that strengthens the legs, opens the hips, and improves balance. It also helps to boost stamina and endurance, which can be beneficial as your pregnancy progresses.
How to Perform:
Stand with your feet about 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot slightly inward.
Bend your right knee over your right ankle, keeping your left leg straight.
Extend your arms out to the sides, parallel to the floor, and gaze over your right hand.
Hold the pose for several breaths, then repeat on the other side.
Precautions:
Avoid arching your lower back too much, and don’t over-bend your front knee. Ensure your knee stays directly over your ankle.
4. Extended Triangle Pose (Utthita Trikonasana)
Benefits:
Extended Triangle pose stretches the sides of the body, hips, and legs while also improving balance and relieving back pain. This pose opens the chest, encouraging deep breathing, which is essential during pregnancy.
How to Perform:
Stand with your feet wide apart, turning your right foot out and left foot slightly inward.
Extend your arms out to the sides at shoulder height.
Reach your right hand toward the floor (or your shin), and extend your left arm toward the sky, forming a triangle shape with your body.
Keep your chest open and gaze toward your left hand.
Hold for several breaths before switching sides.
Precautions:
Avoid locking your knees or straining to reach the floor. Use a yoga block if you can’t comfortably reach the ground.
5. Child’s Pose (Balasana)
Benefits:
Child’s pose is a deeply restorative posture that helps to relax the body and calm the mind. It stretches the hips, thighs, and lower back, offering relief from tension and fatigue.
How to Perform:
Kneel on the floor with your big toes touching and knees wide apart to accommodate your belly.
Sit back on your heels and extend your arms forward, resting your forehead on the floor.
Breathe deeply and hold the pose for as long as feels comfortable.
Precautions:
If your belly feels compressed, widen your knees or place a cushion under your chest for support.
6. Bridge Pose (Setu Bandhasana)
Benefits:
Bridge pose strengthens the back, glutes, and thighs while gently stretching the chest and neck. It also improves circulation and helps relieve discomfort in the lower back.
How to Perform:
Lie on your back with your knees bent and feet hip-width apart, close to your hips.
Press into your feet to lift your hips toward the ceiling.
Keep your shoulders on the ground and clasp your hands under your back if comfortable.
Hold for a few breaths before gently lowering your hips back down.
Precautions:
Avoid this pose if you experience discomfort while lying on your back. Modify by using a bolster under your hips for a gentler version.
7. Goddess Pose (Utkata Konasana)
Benefits:
Goddess pose is a powerful standing pose that strengthens the legs, hips, and pelvic floor. It helps build endurance and promotes flexibility in the hips, preparing the body for childbirth.
How to Perform:
Stand with your feet wide apart and toes turned outward.
Bend your knees deeply, lowering your hips as if sitting into a squat.
Bring your arms out to the sides, bending your elbows at 90 degrees with palms facing forward.
Hold for several breaths, then release and stand up.
Precautions:
Avoid over-bending your knees and ensure they stay in line with your ankles. Use a chair for support if needed.
8. Seated Forward Bend (Paschimottanasana)
Benefits:
This gentle forward bend stretches the lower back, hamstrings, and calves. It also promotes relaxation and helps to calm the mind, making it an ideal pose for relieving stress during pregnancy.
How to Perform:
Sit on the floor with your legs extended in front of you.
Inhale and lengthen your spine, then exhale as you gently fold forward over your legs.
Reach for your feet or shins, keeping your back straight and neck relaxed.
Hold for several breaths, then slowly return to a seated position.
Precautions:
Use a strap around your feet or a cushion under your knees if you need extra support. Avoid rounding your back excessively.
9. Side-Lying Corpse Pose (Savasana Variation)
Benefits:
The side-lying variation of Savasana is a restorative pose that allows for deep relaxation and promotes restful sleep. It’s particularly useful for pregnant women who may find it uncomfortable to lie flat on their back.
How to Perform:
Lie on your left side with a pillow or bolster under your head and another between your knees for support.
Extend your left arm under your head and let your right arm rest on your side or in front of you.
Close your eyes and breathe deeply, allowing your body to relax completely.
Precautions:
Ensure you are comfortable and well-supported with props, especially as your pregnancy progresses.
10. Squatting Pose (Malasana)
Benefits:
Squatting pose helps open the hips, stretches the groin and lower back, and strengthens the legs. It is an excellent pose to prepare for childbirth, as it encourages flexibility and strength in the pelvic region.
How to Perform:
Stand with your feet slightly wider than hip-width apart, toes turned slightly outward.
Bend your knees and lower your hips into a deep squat, keeping your chest lifted and back straight.
Bring your hands together in front of your chest in a prayer position.
Hold for a few breaths before returning to standing.
Precautions:
If squatting feels too intense, use a yoga block or a chair for support under your hips.
Tips for Practicing Yoga During the Fourth Month of Pregnancy
Listen to Your Body: As your body changes during pregnancy, it’s crucial to listen to how you feel during each yoga session. Avoid pushing yourself into poses that feel uncomfortable or cause strain.
Use Props for Support: Yoga blocks, bolsters, and cushions can help you modify poses to accommodate your growing belly and ensure comfort.
Stay Hydrated: Pregnancy increases your body’s need for hydration, so be sure to drink plenty of water before, during, and after your yoga practice.
Avoid Deep Twists and Inversions: Deep twisting poses and inversions can compress the abdomen and should be avoided during pregnancy.
Focus on Breathing: Deep, mindful breathing is a key component of prenatal yoga. It helps reduce stress, increase oxygen flow, and prepare for the demands of labor and delivery.
See Also: 10 Yoga Poses for a Three-Month Pregnant Lady
Conclusion
Yoga can be an invaluable practice during the fourth month of pregnancy, helping you maintain physical and emotional balance. These ten yoga poses are designed to support the changing needs of your body as you enter the second trimester, offering benefits such as improved strength, flexibility, and relaxation. Always remember to consult with your healthcare provider before beginning any new exercise routine during pregnancy, and enjoy the many benefits of yoga as you prepare for the exciting months ahead.
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