How to turn a posterior baby for an easier birth

Have you just been told that your baby is posterior and you’re concerned that labour is going to be slower and more painful?

If you’re looking for information on how to turn a posterior a baby and whether yoga can help – you’re in the right place! I created this explainer video below and there are countless yoga classes over in my Online Yoga Circle that will help turn a posterior baby.

What is a posterior baby?

The posterior positioning of a baby simply means that while baby is head down, he or she is back to back with you. Babies in posterior positions can be born without any additional complications, however anterior positioning is said to be ideal as posterior can increase the amount of back pain or pressure that is felt.

Why do we want to turn a posterior baby?

For some women the posterior positioning of babies can create more pain or pressure in the back during labour and potentially slow down labour. During labour babies make a series of movements to manoeuvre through the pelvis. It’s believed that anterior positioning makes this path smoother (though this will depend on each individual woman and the shape of her pelvis).

Ultimately, our goal is to create space and alignment in the body so that baby can move into their ideal position for birth. 

How to turn a posterior baby with yoga

Whilst we can’t make a baby turn, we can create more space in the body to encourage baby to turn on their own.  Any pose that allows the belly to hang freely and releases the ligaments and tendons that support the pelvis is going to be helpful. Avoid positions where you’re reclining or laying back (like on the couch) as this compresses baby against you and prevents them from moving.

A regular pregnancy yoga practice has been shown to improve the alignment and mobility of the pelvis to help prepare for a smoother birth. If you’re brand new to pregnancy yoga, I’d recommend downloading my free pregnancy yoga guide here.

Yoga poses to turn a posterior baby

Tabletop

Position your hands under your shoulders and your knees under your hips. Let your belly hang freely. Stay here and focus on using your breath to soften the belly. Add movement (rocking side to side, making circles with the hips) to help relax the body. 

Puppy Pose

From tabletop, walk your hands forward and let your chest move towards the floor. If it is too intense on the shoulders and upper back, walk your hands back closer to you.

Downward Facing Dog

Keep your knees as bent as you need in this pose. You may even need to take the feet wider to accomodate your belly. Press into your hands to press the chest back towards your legs and let your belly hang.  If the stretch in the back of your legs is too intense, bend your knees even more. This pose can also be done against the wall to make it less strenuous on your body.

Side lying with top leg hanging

Bring a pillow or cushion in front of you so that your top leg can bend and hang forward.  Lean your weight forward into the cushion so that your belly can rest comfortably. This helps to make space in your pelvis, allowing baby to turn.

Squat against wall and lift belly (during contractions)

Press the low back into the wall to tilt the pelvis forward slightly and lengthen the lower back.  You can use this pose during contractions while also gently lifting your belly up to encourage a baby who is already engaged in the pelvis to move back a little and turn into an anterior position.

Forward leaning inversion

This pose can be practiced using bolsters (as in the image below) or off a bed or a couch. I recommend only practicing this pose when you have someone to support you to move in and out safely.

Bring your knees to the edge of the bolsters (or couch or bed) and carefully step your hands down to the floor underneath the chest. One you feel stable walk the hands out a little further and then come down onto the forearms. We do this so that the thighs and torso make an A shape. Stay and breathe here for five full breaths.

Positions to avoid when you have a posterior baby

Lying or reclining on back

This sort of position (or even reclining on the couch) limits the amount of space that baby has and makes it harder (and less likely) for them to turn.

Other tips to turn a posterior baby

+ Don’t stress about baby turning. He or she will if they’re meant to.  Anxiety and fear causes the body to tense, which is exactly the opposite of how you want to feel heading into birth.

+ Visualise your baby in the anterior position.

+ Visit a chiropractor or osteopath who can help you create alignment in your pelvis which can encourage baby to turn.

+ Practice yoga daily in the lead up to birth to encourage baby to move into an anterior position. You’ll find lots of classes in Online Yoga Circle to prepare for birth and help make space and mobility in your pelvis.