On All Fours

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All positions on All Fours help you stretch the spine, strengthen the arms and wrists, and provide more space for your baby especially if you have been sitting at a desk all day or have been sitting in a car.  Let us take a look at the step by step process to carry out this yoga posture -

• Start off with your knees and hands. Keep your hands under your shoulders and knees under your hips. Keep your fingers completely spread using your middle finger pointing in the forward direction. Keep your back flat and horizontal.
• Don’t keep your shoulders sagged. Instead you may start off by creating a line of energy via your arms by pressing downward into your hands and raising you hands out of your shoulders. Repeat this for a number of times as to get accustomed to the movement. Sag in towards your shoulders while exhaling and lengthen your arms while inhaling.
• Now inhale fresh air. While exhaling, tuck the tailbone down as well as under stretching the spine towards the ceiling. So as to keep your body raised, you can keep your hands firmly set on the floor. Let the head relax down and inhale back to neutral, letting the chest come through and look up.

A lot of variations can be done from all Fours to stretch the side of the body, the legs and back or build a dynamic sequence of three poses around the Cat pose. This is one of the safest practices you can choose during your pregnancy.

Tags: on all fours, poses, practice