Hello dear mama, and welcome to week 4 of your pregnancy journey, and yoga practice!

Here you will find bonus content for my Week by Week Pregnancy Yoga Journal (scroll down to download it for FREE if you haven’t already!).

Click here to learn more about the Week by Week Pregnancy Yoga Journal and how to use it!

Weekly Pregnancy/Baby Update

Your baby is now officially an embryo and is living inside its home for the next 9+ months – your uterus! Your upcoming period will not come, and then it’s pregnancy test time.


I am grounded


Root (Muladhara)

Philosophy Lesson

Ishvara Pranidhana

Yoga Posture

Seated Side Stretch

Seated postures are generally safe through all trimesters and have immense benefits such as easing back pain, improved posture, and relieving belly pressure.

Recommended Yoga Class

This is a quick prenatal yoga flow made for the first trimester (appropriate for all trimesters, with necessary modifications – listen to your body!). This is great for when you need to feel grounded – get into some child’s pose and cat/cow action here. As always – listen to your body! Our bodies change every day, so quickly, what feels good one day may not feel good the next. This is why I aim to create as many options as possible – hopefully you can find something here every day, no matter how you are feeling!

*I am constantly updating recommended classes as I add more yoga classes to my YouTube library! Check back often for updates!

**Every body, woman, practice, and pregnancy is different. If the suggested class for this week does not suit you this week for any reason, please feel free to look for a different one on my YouTube channel. Trust your body and listen to your birth team!

Journal Prompts

Are you anticipating your period? Or a positive pregnancy test? How can you let go of the outcome and trust what is to come? How can you remain in the present moment?

Please feel free to share your responses below, so we can all help each other on this journey!


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