My Go-to Labor Positions

Written By Hanna Hill

Advice from an Experienced Birth Doula

woman in labor leans over

As an experienced birth doula, I've had the privilege of witnessing almost two hundred births, each unique in its journey. But one thing I have seen time and again is how profound an impact movement and positioning during labor is. Birth is a dance between a mother's strength, her body's wisdom, and her baby. The positions she chooses can profoundly influence her experience. From early labor to the pushing stage, the right positions can help navigate challenges, encourage optimal fetal positioning, and provide comfort and grounding amid the intensity.

Positions serve purposes beyond physical mechanics too; tapping into the emotional and psychological parts of labor. I guide moms through these go-to positions as a tool of empowering them to connect deeply with their bodies and the birthing process. I encourage them to listen first to their body and then suggest ways to meet their birth goals together— position changing and movement during labor are often about empowerment, resilience, and trust in one's innate ability to birth. Amidst the exhaustion and discomfort, we learn to trust the process and trust our birth team.

While every birth is different and I might suggest different things in different moments of labor. These are what I consider my “go-to” positions. Either to help baby with alignment or just keep the body energized and labor progressing when needed!

woman labors at home in living rooms

  1. Walking or Dancing

    Ideal for early labor, walking or gentle dancing allows the birthing person to stay mobile while letting gravity aid in the descent of the baby. It helps to keep the pelvis open and encourages contractions to become more regular.

mother labors on hands and knees at home birth

2. Hands and Knees

This position is accessible and instinctual, allowing the birthing person to connect with their primal instincts. It opens up space in the pelvis, which can be especially beneficial if the baby is in a posterior position (sunny side up). It's also a grounding position for pushing, providing stability and allowing the baby plenty of room to move through the birth canal. I encourage this position for those using an epidural as well since it can help give a since of stability and power over pushing even when you are partially numbed.

supported by partner and doula, mother does side lying release

3. Side-Lying Release

When a baby is being a bit more stubborn in their positioning, side-lying release with support can encourage the baby to turn and help labor progress. This position allows for relaxation while facilitating optimal positioning adjustments.

For more detailed instructions, you can visit Spinning Babies.

laboring on the toilet

4. Sitting on the Toilet

Commonly referred to in the birth world as “The Dilation Station”. Surprisingly effective, sitting on the toilet helps relax the pelvic floor muscles and can progress labor along. The upright and familiar position can make contractions more productive, often leading to a significant shift in the labor process. I have seen many a baby born on or near the toilet as well, it really can do wonders!

woman labors in water at home birth

5. Using Water for Support

While not exactly a specific position, being in the water facilitates a lot of positions that might be uncomfortable on land. Whether leaning over the edge, reclining, or kneeling in a birth tub, water provides buoyancy that reduces pressure and enhances relaxation during labor. It can alleviate discomfort and help the birthing person conserve energy for pushing.

Feeling prepared for the challenges and surprises of labor begins with knowledge and practice. As you prepare for your birthing journey, consider exploring these positions with your birth team or partner, discussing which resonates most with your intuition and which you think will feel most helpful. Remember, no two births are the same, and flexibility and openness can be incredibly helpful. Trust your instincts, communicate openly with your support team, and allow yourself the freedom to move intuitively as labor progresses.

It's about honoring your body's wisdom, connecting with your baby, and surrendering to the transformative experience of birth.

I hope my doula advice on labor positions empowers you to navigate your birthing journey with confidence and knowledge, whether you have a doula there to remind you or are just leaning on your own thoughts when the labor time comes.

Welcome

I’m Lindsey Eden

Doula and birth photographer based in Denver Colorado! Mama of two and passionate believer that documenting the journey of birth can heal and change lives!

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Hanna Hill

Award-winning Durham, England, UK Birth and Family Photographer capturing lifestyle images of parenthood and documentary birth photojournalism.

https://www.hannahillphotography.com
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