Prenatal Yoga Sequence for Optimal Fetal Positioning

This sequence is designed to help baby move into the most favorable position for birth (i.e. head down, with baby facing your back), which may help facilitate a shorter and easier delivery. By being in the most physiological position, baby has the lowest chance of obstacles affecting their passage through the birth canal. This sequence aims to release tension in the body, giving baby more space, and uses gravity to guide baby into the optimal position.
Scroll down below the image to learn more about why optimal fetal positioning is important and find  detailed instructions for the yoga practice depicted below.

First of all, what is Optimal Fetal Positioning (OFP) and why is it important?

Optimal Fetal Positioning (OFP) refers to the ideal position for baby to be in during late pregnancy (last trimester), labor and birth. These ideal positions help facilitate a shorter and easier delivery by placing the narrowest part of baby (crown of its head) against the cervix, which helps aid in dilation, and through the widest parts of the mother's pelvis. The ideal positions are occiput anterior (OA) and left occiput anterior (LOA), where baby is head down and facing towards your back (OA) or head down and facing towards the back right side of your body (LOA). 
Babies in other positions late in pregnancy may pose some challenges for labor. Breech positions, when baby's bottom or feet are down near the cervix, and transverse positions, when baby is horizontal in the uterus, may make it very difficult if not possible to give birth vaginally. Another type of malposition that is more common due to our modern lifestyles is the occiput posterior position, where baby is head down, but facing towards your belly button. Lots of tucking the tail and rounding in the low back tilts the uterus backwards, encouraging baby into the posterior position. This position can cause more discomfort in labor as baby's head is pressing on the mother's sacrum (often referred to as "back labor"). It can also cause slower dilation because baby's head isn't putting pressure on the cervix to encourage it to efface. The pushing stage of labor can be more difficult with posterior babies since the brow or top of the baby's head enters the birth canal first, instead of the more narrow crown of the head. Perineal tearing, use of forceps and/or vacuum extractors, and even cesareans are more common with posterior babies.
In addition to practicing this yoga sequence for optimal fetal positioning, there are several things you can do throughout your day to keep your baby in this ideal position. First of all, try not to spend much time in reclining positions where your tail is tucked and your pelvis is tilted back. Instead, try to slightly tip your pelvis forward when you sit or at least keep it level. Take breaks from sitting and do pelvic rocks or go for a walk. Spend at least 10 minutes a day leaning on a counter and swaying and circling your hips. Massage, chiropractic, and even dancing can all be beneficial for OFP.
With all that being said, your body and your baby are amazing at adapting. Babies can be born in lots of positions, even those that are not optimal. It just might take a little more time and effort.
If you're curious to learn more about OFP, there is a list of resources at the bottom of this post.

Instructions:

Begin in Sukhasana (easy sitting pose): Prop your seat up on a bolster, folded blanket, or other cushion, and cross your legs. Take a few slow, deep breaths, drawing your awareness inward. Place one hand on your heart, one hand on your belly, and take a moment of gratitude for the wonderful practice you and your baby are about to begin.

1. Nadi Shodhana (alternate nostril breath): This simple yet powerful breathing technique is said to balance the brain hemispheres and settle the mind, body, and emotions. Begin by resting your right index and middle finger on the space between your eyebrows. Take a deep inhale and exhale, then close your right nostril with your thumb and inhale through the left nostril. At the top of the inhale, close your left nostril with your ring and pinky fingers, remove your thumb and exhale through the right nostril. Inhale through the right nostril and at the top of the inhale, close the right nostril and exhale through the left side. Repeat for 5-10 breaths. Remember, just before each exhale, switch sides. 
2. Parsva Sukhasana (Seated Side Bend Pose): Gentle side bends may help relive tension in the side body, creating more space to breathe and more room for baby. On an inhale, reach your right arm up towards the sky, as you exhale, gently reach your hand over to the left. Try not to arch the back or round forward; instead, maintain a neutral spine with a slight curve to the side. Hold for 3 breaths, then on the following inhale, draw both arms up, then exhale and bring your right hand to the floor as your left hand reaches up and over to the right. Hold for 3 breaths, then flow from one side to the other, with your breath as your guide, as many times as you'd like.
3. Bharmanasana (Tabletop Pose): Come onto your hands and knees. Spread your fingers wide, place your wrists under your shoulders and your knees under your hips. Option to place a folded blanket under your knees for extra cushion. Find a neutral spine. When you inhale, feel your ribs expand in all directions and allow your belly and pelvic floor to relax. As you exhale, feel your pelvic floor gently lift as you draw your belly towards your spine by gently engaging your abdominal muscles (option to exhale the breath slowly out of the mouth, like blowing out 100 candles on a cake). Forward leaning poses use gravity to draw the heaviest part of baby (crown of baby's head) towards the front, lower part of your torso, which is an optimal position for labor (occiput anterior is the most favorable position but left occiput anterior and even right occiput anterior are optimal positions for baby).
4. Marjaryasana (Cat Pose): on an exhale, engage your abdominal muscles by drawing baby in towards your spine, feel your pelvic floor gently lift and draw your tailbone towards your pubic bone, pubic bone towards navel, navel towards spine, and chin towards chest, rounding your spine like a cat. Be sure to leave plenty of space for baby as you fold.
5. Bitilasana (Cow Pose): on an inhale, draw your sternum forward, shoulders back, lift your tail, and relax your belly and pelvic floor. Be careful not to overextend the back. Exhale back to Cat Pose, inhale to Cow Pose and continue flowing from pose-to-pose with your breath as your guide. Practice 3-5 rounds of Cat/Cow (or more if it feels really good!). Forward leaning poses also help stretch the uterine ligaments.
6. Primal Hip Circles: step your right leg out to your right and about halfway up between your hands & knees. Point your toes forward or slightly out to the side (choose whichever position feels better in your body). Keep your spine straight, and gently begin circling your hips. You might even visualize baby is head down, facing your back, with their chin tucked. After several circles, and when you're ready, come back to tabletop pose, then practice the hip circles on the other side. You may find this pose helpful during labor as it uses gravity to help baby's descent and it opens the pelvis
7. Anjaneyasana (Low Lunge): from tabletop pose, bring your hands to blocks for a little extra lift as you bring your right foot up towards the top of your mat, coming into a low lunge position. Keep your front knee over your ankle, your chest open, your spine tall, and release tension with each exhale. Hold for 3-5 breaths. Repeat the pose on your left side. Lunges help strengthen the legs, open the hip flexors, and stretch the psoas.
8. Hanumanasana Variation (Hanuman Prep Pose): from low lunge, exhale and start the straighten your right leg, drawing your hips back and over the left knee, and adjust the location of the blocks to keep your wrists under your shoulders. Feel your hamstrings lengthen as you take 3-5 candle breaths. Next, inhale forward to low lunge, exhale back to hanuman prep, and continue flowing from pose-to-pose, using your breath as your guide. After several rounds, come forward to low lunge, then step your right leg back to tabletop. Repeat steps 8 & 9 on your left side.
9. Adho Mukha Svanasana (Downward Facing Dog): from tabletop, take a deep breath in, then exhale, engage your core muscles by drawing baby in towards your spine, and press into your hands and feet to lift your hips up and back to downward dog. Feet may be hip-width or wider apart to accommodate your belly. Let your breath flow freely. Bend your knees slightly and focus on lengthening through your spine. Stay here for 3-5 breaths. Downward Dog offers numerous benefits, such as bringing length and strength to the spine, easing back pain, and relieving stress. When it comes to optimal fetal positioning, inversions like downward dog use gravity to bring baby out of the pelvis, which can be helpful if baby needs to be repositioned.
10. Ashta Chandrasana (Crescent Lunge): from downward dog, step your right foot forward towards the top of the mat and on an exhale, activate your core as you rise up, reaching your hands up towards the sky. On your next exhale, bend your front knee, bringing it above your ankle. (Alternatively, you can move from downward dog to crescent lunge by walking the hands back towards your feet and gently coming up to standing. From standing, shift your weight over onto your right foot as you lift your left heel and lightly slide the left toes back on your mat, making your way into crescent lunge.)
11. Ashta Chandrasana Variation (Crescent Lunge Variation): on an exhale, reach your arms forward, down and back behind as you lean slightly forward, keeping your belly muscles drawing baby in towards your spine. Inhale draw the arms back up, and continue flowing the arms up and down with your breath, and leaning forward on each exhale. After 3-5 breaths, inhale up to crescent lunge, then exhale and draw your hands to heart center.
12. Parsvottanasana (Intense Side Stretch Pose): from crescent lunge, step your back foot forward a few inches, set the heel down, and turn the toes out slightly to the left. Heel-toe your front foot a few inches out to the side, widening your stance. Straighten both legs, and lengthen up through your spine. Inhale your arms out and up, then exhale your hands to heart center. Inhale again to lengthen the spine, then exhale and draw baby in towards your spine as you hinge forward at the hips, stopping when you feel a stretch in your left hamstrings.  Be careful to avoid compressing your belly against your thigh. Hold the pose for 3-5 breaths. To come out of the pose, use an exhale to lift your torso back up, then step your back foot forward to meet the right foot. Repeat steps 11-13 on the left side. Parsvottanasana helps stretch the legs and opens the shoulders, sides and upper back. The forward leaning aspect of this pose uses gravity to encourage baby into that optimal position.
13. Utkatasana Variation (Awkward Chair Pose Variation): Next, we are going to practice a standing posture that strengthens the buttocks and opens the hips. Activation of the gluteal muscles causes a posterior pull on the sacrum, which moves it away from the pubic symphysis, thus increasing the obstetric conjugate (where baby's head passes through during birth). Stand next to a wall and step your feet a little wider than hip-width distance, keeping your toes pointing forward. Take a deep breath in, then on your exhale shift your weight over into your left foot, bend your left knee slightly, lift your right foot up, and bring the outside of your right ankle on top of your left thigh. Flex your right foot (drawing your right toes back towards your right knee) and stay here or option to bend your left leg a little more, coming into a standing squat position with the legs making the shape of the number 4. Bring the hands to the wall for support, or if you feel stable enough, bring the hands to heart center as you continue to breathe deeply. Feel the strength in your legs and buttocks, and remember to activate your core by wrapping your core muscles around baby and inward towards your spine. Hold this pose for 3-5 breaths, then carefully release, coming to standing. Take a few deep breaths before repeating on the other side.
14. Squat: from standing, take a deep breath in while you draw your arms out and overhead, then as you exhale, bring your arms in front of you, palms facing up, as you sit your hips back behind you. Keep the tail untucked, feet parallel, knees over ankles, shins vertical, pelvic floor horizontal to the ground, and core muscles engaged. Hold for 3-5 breaths, then straighten the legs, coming to standing. Squats like this variation help open pelvis, stretch the leg muscles, and encourage baby into proper alignment by further opening the pelvis and using gravity to guide baby downward.
15. Sufi Grind (Seated Torso Circles): Next, we'll come into some pelvic rocking, which helps tone the abdominal & back muscles, loosens the joints & ligaments of the pelvis and uterus, and helps baby move into a more optimal position. Toned abdominal muscles also help encourage baby to have good flexion (chin tucked). Carefully make your way from standing to seated on a blanket or other prop on your mat. Bring your hands to your knees and start to make circles with your torso, rocking your pelvis forwards, backwards, and side-to-side. Feel the rocking motion in your pelvis, as well as the opening in your spine. Take as many circles as you'd like, going as slow as you'd like, then reverse direction. Let your breath gently flow through your body as you move.
16. Baddha Konasana (Bound Angle Pose): from seated, gently bring the soles of your feet together, letting the knees open out to the sides. If the knees are higher up, no problem! Add a block under each knee for support. You can also practice this pose with your back against a wall for more stability and ease. Stay upright, with the hands behind you, or if it feels good in your body and your belly still has plenty of room, you may try the forward fold variation: hold the feet together like a book with your hands and slowly, while keeping your spine long, hinge forward at your hips, feeling a deeper stretch in your thighs. Bound Angle Pose is an especially wonderful pose for pregnancy and it helps opens the hips and prepare the body for labor. 
17. Savasana ​(Corpse Pose): Ahhh. Finally. Your work is done! Now, you and your sweet baby get to soak up the effects of your yoga practice as you relax in the final pose, savasana. You'll need a blanket or two, a bolster, and maybe a block. Gently lie on your left side, resting your head on a folded blanket. Place your bolster between your legs so that it is supporting your knees, ankles, and feet. Rest your top arm on your second blanket or a block, to keep your chest open. Close your eyes and bring your awareness to your relaxed, gentle breath. Allow your pelvic floor to relax, your belly muscles to relax, and the rest of your whole body to relax with each breath. You have so deserved this, Mama. Enjoy resting in this pose for at least 5 minutes or as long as you want.

I hope you enjoyed this prenatal yoga practice for optimal fetal positioning. Leave me a comment below if you have any questions or feedback. If you are curious to learn more about this topic, here are a few resources:

• www.NaturalBirthInKitsap.blogspot.com 
• www.SpinningBabies.com
• www.SandraLondrino.com​​

Please Note: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If have a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog or in any linked materials.