5 Yoga Poses that Can Affect Your Delivery

Some moms-to-be might feel they need an advanced degree to understand the multitude of ways a baby could be positioned and how that might affect her labor. It can be very complicated. Studies have shown us that when a baby is in Optimal Fetal Position, labor is on average shorter and includes fewer medical interventions. While one of the great yogic journeys of motherhood is learning to surrender and relinquish control, it's good to know what you can do to encourage baby into the best position for both of you.

Sage Caprice Abowitt, a certified prenatal yoga instructor and doula, offers ways to encourage your baby into the optimal fetal position by using good posture while working and resting outside of your fitness routine. So many things are beyond our control during this time, it's nice to know that there are a few steps you can take to make things more comfortable for all.

A very simplified breakdown of fetal positions:
-Transverse: Lying sideways across mom's abdomen, usually with shoulders or back down.
-Breech: Baby's bottom is down and head is up toward mom's head.
-Occiput Posterior (OP): Baby's head is down, but the spine is facing mom's spine (sometimes described as "Sunny Side Up").
-Occiput Anterior (OA): Baby's head is down and spine is facing away from mom's spine. Ideally, baby's chin is also tucked to chest, and they will be rotated slightly toward the left. This is the Optimal Fetal Position (OFP).

Yoga poses to encourage baby into OFP:
Cat/Cow Pose (Bindalasana) The all-fours position is particularly helpful. Since baby's spine is heaviest, he or she will be more inclined to roll their back away from yours, which is the Occiput Anterior (OA) position. To practice these pelvic tilts, make sure that the hands are directly underneath the shoulders and knees are slightly wider than hips. Inhale, rolling the shoulders back and opening the chest forward (cow pose). Exhale, pressing into the palms, rounding the spine and looking toward the belly (cat pose).

Pointing Dog Pointing Dog is another great All-Fours position, further encouraging baby to roll into OA. Pointing Dog can also help strengthen lower back muscles and ease general lower back pain. In Pointing Dog, begin with wrists directly underneath shoulders and knees slightly wider than hips. Keeping shoulders away from the ears, inhale to straighten opposite arm and leg, lifting arm and leg off the floor if you feel stable. On an exhale, bring hand and knee back to the mat. Repeat on the opposite side.

Supported Garland Pose (Malasana) *contraindicated for Breech position Garland Pose is a great hip opener for mom, encouraging baby to descend further with head down, and may also help to gently stretch perineum and therefore discourage tearing in labor. This deep squat is done with feet slightly wider than hips distance. The hips are externally rotated (knees, hips and toes point outward, comfortably). Garland can be practiced supported, with two blocks underneath the pelvis or with the back resting at a wall.

Supported Pigeon (Eka Pada Rajakapotasana) *contraindicated for moms with pain in the SI joint Pigeon pose is a great hip-opener for mom and another great way to encourage baby to rotate to the OA position. Begin with both knees on a bolster or several folded blankets and hands on blocks. Turning out at the hip, draw the right knee forward, keeping the shin parallel to the front of the mat. Tuck the left toes under and extend the left leg back, keeping the pelvis directly on top of the bolster. Begin to walk the hands forward, and if accessible, forearms can be placed on the mat with a block underneath the forehead.

Crescent Lunge with Gentle Side Bend (Anjaneyasana) When the hip flexors are too tight, it can create a hammock shape in the pelvis encouraging baby into the Occiput Posterior position, which is the opposite of what we want. A Crescent Lunge with a gentle side bend can help soften the psoas (hip flexors), and the upright position of mom can help baby descend. Beginning from the All-Fours position, bring one block underneath each hand. On an exhale, step the right foot between the blocks, slightly more toward the right side. On an inhale, bring both hands to the right thigh, then reach the left arm skyward. On the following exhale, keeping right hand on right thigh, tip gently toward the right, remaining mindful that the front knee points over the toes. Repeat on the left side.

Want more family and relationship content from Elizabeth Street?
Get the Kids Out the Door Faster In the Morning with These 12 Tricks
10 Life Hacks to Get Your Kids' Stuff Organized
I'm in a Sexless Marriage
Should I Get a Divorce?
Putting My Special Needs Son in a Group Home Was the Hardest Thing I've Ever Done