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Kneeling is one of the best positions you can adopt at this stage of your
pregnancy. In this position, you can stretch your spine with your tailbone
free from pressure, since the weight of your uterus is taken by your legs,
elbows, and hands making contact with the floor. Your baby can also
benefit from the maximum amount of space in your pelvis when your
knees are wide apart. Practice these poses, too, if you wish to prepare
for a birthing position on all fours.
WIDE KNEELING STRETCHES
Position yourself in a wide Cat pose
on the floor: move your knees apart,
bend your arms, and rest your
forearms flat on the floor in line
with your knees.
Raise your buttocks
and, with your weight
evenly balanced and
your spine and head
aligned, inhale and
extend your right
arm up vertically.
Press your left elbow
and your right knee
onto the floor. Turn
the palm of your
hand out as you
exhale.
Try to stretch
up from under
your shoulder
blades and
breastbone
Keep your
arm relaxed
and point
your fingers
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WIDE KNEELING STRETCHES
4 5
Sit back on your heels and rest your hands
on the floor in front of your knees. Inhale
and stick your tongue out fiercely as you
exhale in Lion pose, perhaps accompanied
by a deep roaring sound. Use this pose
to rid yourself of any inevitable anxieties
and fears before labor.
Resting in a supported kneeling position at an
angle of 30–45° is ideal to ensure that your baby
has the widest space in which to enter the birth
canal. Keep your knees wide apart and relax your
upper body, arms, and head against your support.
Use cushions under your feet and knees if
needed in this labor position.
3
Take a new breath. As you
exhale, take your right arm
down and stretch it out flat
along the floor by your
head. At the same time,
push your tailbone back as
much as you can. Repeat
Steps 1–3 with the left arm.
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