Before you begin: Make sure to visit the preparation page to make sure you're ready!

Step One- Open Knee Chest

Stay in this position for 30 minutes, start in cat/cow, then drop your chest as low as you can to the bed or the floor and your bottom as high as you can.  Knees should be fairly wide apart, and the angle between the torso/thighs should be wider than 90 degrees. Wiggle around, prop with lots of pillows and use this time to get totally relaxed. This position allows the baby to scoot out of the pelvis a bit and gives them room to rotate, shift their head position, etc. If the pregnant person finds it helpful, careful positioning with a rebozo under their belly, with gentle tension from a support person behind can help them maintain this position for the full 30 minutes.
Sometimes, this step one is too daunting or the pregnant person suffers from reflux and we need to have a different option. Click the button below for our suggested alternate! 

Step Two: Exaggerated Side Lying Position

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​Roll to your left side, bringing your top leg as high as possible and your bottom leg straight. Roll forward as much as possible, again using a lot of pillows. Sink into the bed and relax some more. If you fall asleep, great, but if not, stay here for at least another half an hour.  Try and get your top right leg up towards your head and get as rolled over onto your belly as much as possible. If you repeat this circuit later in the same day, try lying on the right side the next time!


Step Three: Get Up and Moving

Lunge, walk stairs facing sideways, 2 at a time, (have a spotter downstairs of you!), take a walk outside with one foot on the curb and the other on the street, sit on a birth ball and hula- anything that's upright and putting your pelvis in open, asymmetrical positions.  Spend at least 30 minutes doing this one as well to give your baby a chance to move down. If you are lunging or stair or curb walking, you should lunge/walk/go up stairs in the direction that feels better to you.

The key with the lunge is that the toes of the higher leg and mom's belly button should be at right angles. Do not lunge over your knee, that closes the pelvis.