
Early Labor Positions
Lean + Rest (Ball)
Tools - Birth ball
Purpose - Open pelvis; gravity
Good for - Rest
How - Bring ball up to bed. Stack pillows on bed to adjust to a comfortable height.
Hip Circles (ball)
Tools - Birth ball
Purpose - Open pelvis; gravity
Good for - Bringing baby down
How - Bring ball up to bed. Stack pillows on bed to adjust to a comfortable height.
Walking
Tools - None
Purpose - Gravity; mobile pelvis
Good for - Mood; bringing baby lower
How - Short walks. Walk naturally, or add in intervals of side lunges.
Stairs
Tools - None
Purpose - Stretch pelvic and hip muscles; gravity
Good for - Bringing baby down
How - Walk stairs for short intervals. Try skipping a stair.
Moutain Pose
Tools - None
Purpose - Stretch rib muscles
Good for - Make space for baby to rotate into an optimal position
How - Stretch arms into the air during contractions or for short durations. Try grabbing the top of a door frame for support.
Butterfly
Tools - None
Purpose - Open pelvic inlet; stretch PSOAS and groin
Good for - Rest; bring baby lower
How - Sit with heels together and knees to the side. Lift your hips to untuck your sits bones and sit up with a neutral pelvis.
Flying Cowgirl
Tools - Peanut Ball
Purpose - Stretch PSOAS; open pelvis inlet
Good for - Bringing a high baby down; rest
How - Lay on left side, with peanut ball between your knees and ankles. Bring legs back, so that body is in a J shape, with ankles behind the butt.
Belly Lift Tucks
Tools - None
Purpose - Better engage baby
Good for - Bringing contractions closer together
How - During contractions, place hands under the belly, lift up, and tuck back. Hold for the entire contraction. Repeat for 10 contractions. Have a support person lift and tuck your belly from behind.
Miles Circuit - Stage 1 - Forward Leaning Inversion
Tools - Pillows and blankets
Purpose - Optimal fetal position
Good for - Resting; rotating baby; bringing baby down
How - Rest in a modified child’s pose, with your chest on the bed and hips higher than your shoulders. Use pillows and blankets to rest comfortably in the positions. Do for 30 minutes.
Miles Circuit - Stage 2 - Exaggerated Side Lying
Tools - Pillows and blankets; peanut ball
Purpose - Optimal fetal position
Good for - Resting; rotating baby
How - Lay on your left side with your bottom arm reaching behind you. Place a peanut ball or pillows between your lefts, with the top leg bent and the bottom leg straight. Stay in the position for 30 minutes.
Miles Circuit - Stage 3 - Standing Lunge
Tools - Stool; chair
Purpose - Optimal fetal position
Good for - Rotating baby; bring baby lower
How - Stand with your leg bent in a lunge using a stool. The knee should be pointing to the side, not forward. Do one side for 15 minutes, switch, and complete the other side for 15 minutes.