Labour Toolkit

Welcome, Mama!

Here are some poses your can use before and during labour.

Note: These poses are just suggestions, it is important to check with a medical professional to make sure these are safe for you. Always be sure to listen to your body and if you feel lightheaded, discomfort or any pain get out of the pose immediately.

I have broken this toolkit out into the following sections:

As always, I am here for you. If you have any questions please don't hesitate to ask!

xx a

Frank Breech

Dolphin Pose

Stating in table top, lift the hips and walk the feet towards the elbows.

When babe is Freak Breech, the bum is facing down and the feet are reaching upward. In order to flip babe around, you can do the below poses to help create space in the lower back & pelvis. Again, be sure to check with your medical professional if they can provide any additional help.

The below poses can help before labour, so once your find out babe is in breech you can give the below poses a try. They can prompt babe to turn into the ideal head-first position for delivery by giving it extra room to move by creating additional space in the pelvis. Be patient and hold poses for an extended period of time. Try for about 2 minutes and work your way up to 10. You can try these shapes about 3 times a day, ideally when babe is active so there is tons of opportunity for movement. If you feel any tension, pain, discomfort, or lightheadedness get out of the pose immediately and take a break.

Poses

Dolphin
Supported bridge
Cat-Cow on elbows
Hip circles
Downward Dog

Early Labour

Focusing on movements that mobilize the spine & pelvis that help relieve early discomfort. The below poses can help take pressure off the lower back, encourage optimal fetal positioning, and puts the body in a place where the pelvis and the pelvic floor open, and gravity can help move babe down naturally. You can use things around you like pillows, blankets, books, walls, chairs, or even your partner or support person to provide additional support. Make sure you feel comfortable and supported. You can hold these poses for as long as comfortable and once there is any discomfort or pain gently move out of the pose - again asking your partner or support person for assistance or using props around you to help.

A note on Pranayama (breathwork): This is also a wonderful time to tune into the breath and use it as a tool to work through any discomfort, to get into the body, and try and bring us into a more relaxed, present state. Some great practices you can do with the breath are counted inhales and exhales. Starting with a 4-count inhale, 4-count exhale, and moving up to a count that feels comfortable, safe, and effortless - We don't want to hold our breath or feel like we are gasping for air, so start small! Once you get into a groove, you can continue to use this method throughout all stages of labour. Your partner or support person can get involved by practicing with you or providing audible counts to help take the brain out of the pranayama.

Poses

Cat/rocking cat
Childs Pose
Hip circles
Butterfly
Goddess
Wall squat
Fig 8 with hips standing

Rocking Cat

Staring on all fours, take a deep inhale in and lift the spine and back of the heart upward toward your sky. Start to move the hips back by the heels and sway or rock back and forth while in this pose.

Active Labour

Downward Dog

Press hands and feet firmly into the mat. Feel the hips lift. This modification has the feet as wide as the mat and knees bent to provide additional room and take strain out of the legs.

Supported Childs Pose

Staring on all fours, bring the two big toes together and open the knees as wide as the mat. Sink the hips back to wards the heels. This modifications uses a blocks under the elbows to help lift the upper body away from the ground to make room for belly. You can rest your head in your hands here as well to give the neck a break. This is a great pose to do in between contractions.

Focusing on gentle rocking movements, comfort, tuning into breath, and holding comfortable poses for a longer period of time. The below poses can help during back labour, help take pressure off the lower back, open up the pelvis, offer a comfortable break or some relief between contractions, and tap into our feminine power - you goddess, you. Be sure to listen to the body, if it is asking for movement gently swaying or rocking the hips can be really helpful here.

You can use the props around you like chairs, walls, pillows, blankets, books, and your partner/support person to help you get into these poses and provide additional comfort. Stay and enjoy these shapes for as long as comfortable. As always, breathwork is a great tool here as well. Using counted breaths and audible exhales are always welcome.

A note on sound: Embrace your inner goddess! Using tools like chanting, vocal toning, mantras - any type of sound can offer you extra grounding and release that brings you into the moment. If you are interested in mantras or chanting, I recommend the group Beautiful Chorus. They have some great songs you can hum to, and songs with repetitive mantras that can help unlock your voice.

Using vocal toning is a great tool as well. Vocal toning is just elongated vowel sounds - think ooooh, aaaah, eee, aiii, auuuu.

Most sounds will come very naturally, so let them happen! This is a very special moment + as a bonus babe can hear your voice and feel the vibrations of your voice which may be comforting as they are making this journey.

It may be helpful to create a birthing playlist or search for some on the internet/Spotify/YouTube. Spotify has some great playlists already curated, all you need to do is search. Here are some I was able to find:

Poses

Downward Dog (regular & supported)
Supported Squat
Mantras/sound release/chanting/pranayama
Cat
Squat against the wall
Table Top
Childs
Neck rolls
Savasana

Pushing & Delivery

Here we go! Anything goes here - just make sure you feel good & safe. The below poses can help open up the pelvis, provide an opportunity for gravity to help add some pressure directly to the cervix, and offer some moments of release when you start to feel a little tired, or shaky.

YOU GOT THIS!

You and your body hold the wisdom and know what to do. Be sure to breathe, listen to your medical professional, be as loud as you want, and know you are supported, safe, and loved.

Poses

Squat (Supported, or not)
Savasana side lying
Hands & knees
Mantras/sound release/chanting/pranayama

Supported Squat

From a standing position, open the feet wider than hip width. Using the hands on the legs, bend the knees and lower the body down onto any props or towards the ground if that feels comfortable.