Helping Baby Find Their Way: Movements and Positions for a Smoother Labor

In my last post, we talked about simple comfort measures for labor — breathing, staying calm, and trusting your body. That's always the foundation.

But if you're the type who likes to have a few more tools in your back pocket, this post is for you.

Sometimes in labor, especially when you're deep in your birthing body and out of your thinking brain (which is a good thing!), finding comfort can feel tricky. That's where having a little knowledge about how different movements and positions affect your pelvis can really come in handy.

Knowing how to create space for your baby to navigate the journey through your pelvis can make a big difference.

A Few Things to Know First

Every labor is unique. These movements and positions aren’t tied to a strict timeline or phase of labor per se — they’re about creating space where your baby needs it most at that moment.

The goal is to follow your instincts, stay mobile in ways that feel good, rest when you need it, and trust that your body and your baby are working together beautifully.

Why Movement Matters in Labor

Movement during labor isn’t just about comfort — it’s about helping your baby find their best path through your pelvis. Labor is a dynamic process, and small shifts in your position can create big opportunities for progress.

Movement or being "mobile" in labor doesn’t mean you have to constantly be moving or on your feet. Movements can be simple, slow, and subtle — swaying your hips, slightly changing your position, or shifting your weight.

It's about finding your rhythm — dancing with the ebb and flow, moving during contractions and resting in between. Labor unfolds in its own perfect timing, inviting you to move with trust and intuition.

A Quick Note on Fetal Station

When we talk about using movement to help labor unfold, we're really talking about helping your baby navigate through your pelvis — something called fetal station. Station describes where your baby is in relation to your pelvis — not just how open your cervix is (dilation).

Knowing your baby's station helps you understand which movements and positions create space in the part of the pelvis where your baby needs it most.

You don't need a professional to pinpoint it — your body already knows!

The movements you’re intuitively drawn to in labor often offer helpful insights about where your baby is. (If you're curious to learn even more about fetal station and how it can guide movement choices during labor, stay tuned — I'll be sharing more soon!)

Now, let's dive in:

Opening Space in the Pelvic Inlet

These movements are about creating more space at the top of your pelvis (the inlet), so your baby can settle in and engage.

Helpful Movements and Positions:

• External rotation of femurs (knees turned slightly outward and wider than ankles)

• Hip extension (both legs extending behind the pelvis)

• Adduction of the legs (bringing knees a little closer together, which can also include one leg crossing gently over the other in front of the body)

• Pelvis tucked under (think gently curling your tailbone under, or "cat" pose in yoga)

  
  

Examples:

• Flying Cowgirl position -

  Lying on your side near the edge of the bed, both legs are bent with a peanut ball placed between the knees. First, tuck your pelvis under slightly (think pubic bone to nose) to prevent arching your lower back. Then, gently extend your legs behind your pelvis while keeping the tuck. This helps maintain hip extension without over-arching your low back and creates space for your baby to engage into your pelvis.

  
  

• Abdominal Lift and Tuck -

  Stand with your back flat against a wall. During a contraction, wrap your hands under your belly and gently lift up. Keep tucking your pelvis under slightly (like you're trying to bring your pubic bone to your nose). This can help tip your baby's head into a better position for engagement, especially if labor seems stalled or if you're experiencing prodromal labor.

  
  

• Pelvic Rocks on a Birth Ball -

  Sit comfortably on a birth ball with feet flat on the floor , knees wide, feet can be turned out, and your hips should be slightly higher than your knees. Gently rock your pelvis forward and back, tucking and untucking your pelvis. This keeps the pelvis mobile, encourages your baby to settle into an optimal position, and may help relieve pressure and discomfort.

  
  

✨ Remember: You don't have to memorize these positions. Trust your instincts!

Creating Space in the Midpelvis

As labor progresses, asymmetry becomes your friend. Asymmetrical positions open your pelvis side-to-side and help your baby rotate and descend.

Sifting is key to helping your baby wiggle through your midpelvis, which is often the narrowest part. Sifting happens by creating asymmetry on one side of your body, and then repeating on the opposite side.

What we do on one side, we also do on the other, helping to maintain balance and maximize space for your baby.

Helpful Movements and Positions:

• One leg internally rotated, the other externally rotated

• One leg in flexion, and the other in extension

• Uneven hips

Examples:

• Lunges -

  Standing or kneeling lunge with one foot up. Your legs don't have to be positioned straight in front of or behind your body — they can be slightly out to the side (in abduction) to create more space and comfort.

  
  

• Captain Morgan Pose -

  Standing with one foot up on a stool or other stable surface; or kneeling on one knee with the other foot on the floor.

  
  

• Toilet Sitting with One Foot on a Stool -

  Relaxed and naturally asymmetrical

  
  

✨ Remember: You don't have to memorize these positions. Trust your instincts!

Opening Space in the Pelvic Outlet

When your baby is moving through the lower part of your pelvis, you want to focus on opening the outlet.

Helpful Movements and Positions:

• Internal femur rotation (knees turned slightly inward while keeping ankles wide to create more space)

• Deep hip flexion (knees drawn up high in front of your body)

• Abduction (legs apart, wider than hips)

• Pelvis untucked (anterior tilt — think "sticking your bum out" like in yoga cow pose)

Examples:

• Hands and Knees -

  Ankles wider than knees, pelvis untucked — like cow pose in yoga.

  
  

• Reaching arms overhead -

  Holding onto a rebozo, squat bar, or partner. This can help because your lats

  attach to your sacrum, and lifting your arms encourages your sacrum to tilt open gently, like a swinging door making more room in the bottom of your pelvis.

  
  

• Pushing on your back? 

  Placing a rolled-up towel on each side — under your hips, lower back, or buttocks can lift your sacrum slightly and create more room for your baby to pass through.

  
  

Why Prenatal Movement Matters

Finding these movements and getting into these positions in labor is easier when your body is mobile and balanced.

That's why it's so helpful to keep moving during pregnancy!

• Daily Walking

• Gentle Prenatal Yoga

• Pelvic Tilts and Hip Circles

• Stretching and Strengthening the Hips and Pelvis

The goal isn't to "train" for labor with rigid exercises, or to learn a whole new way to move. It's to maintain range of motion so that, when labor day comes, your body naturally finds the positions it needs without strain.

Trust Your Instincts, Trust Your Body

Movement can be magic during labor, and a little knowledge about positioning can go a long way... but the most important thing is to not overthink it!

Most of the time, labor unfolds beautifully when we get out of our thinking brain, surrender to the wild woman deep inside us, and let our birthing bodies lead the way.

Trust your instincts.

Breathe.

Stay connected - to your body, your baby, your partner, and to the quiet wisdom already growing inside you.

Why Having Support Matters

It's hard to think about positioning and mechanics when you're deep in labor — and you shouldn't have to.

• This is one of the many reasons why having a doula can be so beneficial. Doulas are trained to understand the flow of labor, recognize subtle changes, and suggest movements that create more space — all while taking the pressure off you to try to remember everything on your own.

• Taking a good birth class is another way to prepare. It gives both you and your partner the tools ahead of time, so you can walk into labor with confidence.

• And dads — this part is important. Many partners say, “I’ll just do whatever she asks,” but the truth is: once labor begins, mom likely won’t be able to teach or explain what she needs. Learning simple support techniques ahead of time helps you show up in ways that are powerful, loving, and truly helpful when it matters most.

(P.S. Stay tuned — Hugo will be sharing a post just for dads soon!)

A little momma wisdom

You don't have to know it all...

just keep showing up with an open heart.

Trust that everything you are doing now

            — learning, moving, listening to your body —

is planting seeds for a smoother, more intuitive labor.

From my heart to yours,

Sumer