Try the Forward Leaning Inversion to have an easier birth

Are you feeling nervous about labour and want to prepare yourself to (hopefully!) have a smoother and easier birth? The forward leaning inversion can help! This pose has been gaining popularity in the birth community because of its many benefits; from promoting optimal foetal positioning to easing back pain. Whether you’re experiencing back pain or simply want to increase your chances of an easier labour, adding this inversion into your pregnancy yoga routine can help.

Let’s look into this technique and how it can make a positive impact on your birth experience.

forward leaning inversion

What is a forward leaning inversion?

This type of inversion was first described for its use during pregnancy by Dr Carol Phillips a Cranio-Sacral practitioner and founder of Dynamic Body Balancing.

Essentially this pose brings the head below the hips in an upside down position. Doing this takes the weight of the uterus out of the pelvis and lets it hang from the ligaments that hold it in place. This helps them to gently stretch, untwist and make space for baby to find the optimal position needed for a smooth birth.

Typically this inversion is practiced from a kneeling position off a couch or a bed, although it can be done on bolsters if you’re including it in a yoga class.

The benefits of forward leaning inversion during pregnancy

While this pose can provide many benefits, you should always practice it safely (i.e with someone to support you) and under the guidance of your doctor. Women with certain medical conditions or complications should avoid this practice and need to ensure their head is kept above the heart to prevent dizziness or fainting. Always check with your doctor before starting to practice this inversion during pregnancy.

Promotes optimal foetal positioning

Practicing this inversion regularly in the last few weeks of pregnancy helps to make more space in the lower uterus which allows baby to find the best position for labour and birth.

Reduces back pain and discomfort

We all know the end of pregnancy gets super uncomfortable as baby runs out of space and starts compressing your abdominal organs and spine. Certain foetal positions also increase back pain simply due to where your baby’s body is pressing. The forward leaning inversion can help to make space for baby to find a position that doesn’t compress into your back as much, making the end of pregnancy more comfortable.

Helps to align the uterus and pelvis

Poor posture, repetitive movements and sitting or standing all day can cause our pelvis to become out of alignment in our body. In the pelvis this can result in tight ligaments and tendons pulling the uterus into misalignment as well. This becomes an issue as it makes it more difficult for baby to move smoothly through your pelvis during birth. This inversion can help release tight ligaments and tendons to allow the uterus to realign, which helps baby’s head find a better position for birth and the cervix to dilate more easily.

When should you practice the forward leaning inversion?

This inversion can be practiced during both pregnancy and labour. I often recommend women with breech or a posterior baby use this pose to encourage the space for baby to find a better position for birth.

During labour, this pose is often recommended for women who are having strong contractions but the cervix isn’t dilating as expected. This pose can help baby to get into a better position to help open the cervix more effectively and can be safely practiced during all three stages of labour (early, active and pushing).

Step-by-step guide to practicing forward leaning inversion safely

Move carefully and slowly when practicing any pose during pregnancy, but particularly this one due to the risk of becoming dizzy while upside down. You should always have someone present with you as you practice (to help you come out if needed) and check with your doctor before practicing.

During pregnancy

  1. Kneel on the edge of a low bed or couch.

2. Carefully reach your hands down to the floor and come to rest on your forearms. Keep your elbows out wide for balance.

3. Press into your forearms to keep your head hanging (it shouldn’t rest on the floor).

forward leaning inversion on couch

4. If it feels comfortable you can find a little movement here, tucking and untucking the pelvis or swaying from side to side.

5. Take four full deep breaths here. Focus on letting your belly be soft.

6. Slowly bring yourself back to a kneeling position (this is when your support person is helpful!).

7. Come up to a high kneel and stay for two breaths.

During labour

  1. Kneel on the edge of the hospital bed and have a chair placed close by.

2. Carefully reach your hands down to the chair and come to rest on your forearms. Keep your elbows out wide for balance.

3. Press into your forearms to keep your head hanging (it shouldn’t rest on the chair).

4. If it feels comfortable you can find a little movement here, tucking and untucking the pelvis or swaying from side to side.

5. Take full deep breaths here until your contraction has passed. Focus on letting your belly be soft.

6. Slowly bring yourself back to a kneeling position (this is when your support person is helpful!).

7. Come up to a high kneel and stay for two breaths.

8. Find a comfortable position to rest until your next contraction.

9. Repeat through another contraction if needed.

When should you not practice forward leaning inversion?

  • If your labour is progressing smoothly you do not need to practice this inversion.
  • Your doctor may advise you not to practice this position due to high blood pressure, glaucoma, hypertension, foetal distress, placenta previa, incompetent cervix, preterm labor, and certain heart or lung conditions. Always listen to your doctor.
  • Don’t practice this pose if it causes pain (heartburn, sinus pain, headache etc).

WARNING! Read before you practice!

  • Choose a stable surface (bed, couch, chair) to practice on.
  • Always practice with your support person close by. They are on standby to help you to come out (or catch you) if needed.
  • Move slowly and carefully always to avoid falling.
  • Always check with your doctor or midwife before practicing.

Frequently Asked Questions

Q: Can forward leaning inversion help turn a breech baby?

A: Forward leaning inversion can help encourage optimal foetal positioning and may help a breech baby to turn. However it’s important to speak to your doctor or midwife before attempting any techniques to turn a breech baby. This class will give you 6 more yoga poses that you can do to encourage a breech baby to turn.

Q: Is forward leaning inversion safe during pregnancy?

A: When practiced safely and under the guidance of your doctor, forward leaning inversion can be safe during pregnancy. However women with certain medical conditions or complications during pregnancy should avoid this practice.

What’s next?

  1. Check with your Dr. to see if the forward leaning inversion is safe for you.
  2. Download my Free Pregnancy Yoga Guide to learn more about practicing yoga safely whilst pregnant.
  3. Join my Online Yoga Circle Membership for more pregnancy yoga classes to help you prepare for birth.

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