Movements to Try During an Induction - PART ONE

This is good to try if your baby is has moved down into pelvis but not yet engaged.

It might be useful just before induction, or in the early stages of it.

The full sequence takes about 20 mins, not counting the final segment (which can last as long as you need it to). It will take a little longer if you incorporate some rebozo sifting.

If you've been coming to classes with me, lots of these movements will feel familiar.

Just as in class: please take it slowly and gently, and listen to your body closely. Stay in your own comfy range of movement, and if something doesn't feel right don't do it.

As always, please take this as intended: suggestions on a peer-to-peer basis that don't replace medical advice.

I recommend playing some soft music to help you relax, especially if you've been listening to it as part of your antenatal prep.

The right breathing throughout is so important for keeping you calm and soft, and oxygenating your body. Breathe in deep through your nose and feel your tummy expand. Blow out soft and slow through a relaxed jaw. Make the exhale longer than the inhale.

If you feel a contraction begin during the sequence, that's fine. Meet it in whatever position feels comfortable. Breathe and circle through it. When it's done, sip on your drink, and spend a few breaths consciously relaxing every part of your body. Breathe yourself back to position and carry on.

At some points, I suggest closing your eyes so you can shut out the rest of the world. Your birth partner can prompt you to the next position.

You may have heard of The Miles Circuit. This is not the Miles Circuit, but I believe it sits very well alongside it! Try the circuit, and then this flow sequence and see how that feels. As always, listen to your body, and if it prompts you to do something else (eat, sleep, use the loo, whatever,) it's usually better to do that.

Preparation

• Unplug! Mute your notifications and calls for a while.
• Hydrate! Refill your drink bottle and keep sipping from it.
• Use the loo! It is really hard to relax fully and deeply when you have a baby pressing on a full bladder.
• Stay comfy! Make sure you have mats and cushions to keep you comfortable when you're on the floor.
• Rebozo! Have a shawl or long length of fabric handy so that your birth partner can give you extra bump support when needed.
• Music! Do you have a playlist, or something restful you've been enjoying antenatally?

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The Miles Circuit - A Summary

• 30 minutes in a chest to floor resting position. Use mats and cushions. Your partner can provide additional support with a rebozo if needed.
• 30 minutes in side-lying position. Use the bed, and plenty of pillows. Lie on your left and bring your upper leg up towards your bump. Bring it up as far as you can.
• 30 minutes of asymmetrical activity. This could be kerb walking or taking the stairs sideways two at a time. Try a lunge with one foot up on a chair. (Have your birth partner spot you for all activity.)

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Take a minute to use the loo (I know, I know - again!) before you begin the movement sequence. If you are drinking enough, you probably need to go approximately hourly.

Stage 1 - Rest and Reset (1-2 mins)

*Skip this part if your baby is low, engaged, in a good position, and everything progressing well, or if you just don't feel like it*

Position 1: Chest to floor (or bed) resting position

Why: This is an opportunity for baby to move up (slightly) and shift into a better position if she needs to, which will allow her to descend more easily. 3-6 breaths. 👍

How: In all fours, bring your head down to rest on your forearms, with your bottom in the air. You might want to shift your knees apart slightly to make room for your bump. Go with what feels comfortable for you.

Notes: Soften further with each breath, and take the time to tune in to baby. (What do you want to say?)

*Pause here for some rebozo sifting!*

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Only include this one if you're on the floor with ample space around you.

Position 2: Deep breath in, and as you exhale, ease back into child's pose

How: As your exhale, roll your bottom back to your heels, arms extended in front of you with your hands on the mat/floor.

As you inhale, imagine a warm and golden flood of oxytocin building in your body. Exhale slowly and gently, enjoying that sensation. Use another 1-2 breaths to relax further

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Stage 2 - Relax & Release (~2 mins)

We want to soften as much as possible now, to give your baby her best chance to find the best position for her journey down and out.

Position 3: Seated

Why: This helps your psoas to release, which is important for letting your pelvis open.

How: Ideally on a ball if you have one (make sure it's big enough and well inflated so that your hips are higher than your knees). Sit up tall on your sit bones.

Alternative: Sit cross-legged on the floor, or perch on the edge of a chair, or the bed.

Rest your hands on your bump if that feels comfy, or place one hand on bump and one over your heart.

Breathe in, feel your tummy expand. As you exhale, let your eyes drift close. Take this moment to close out the rest of the world, and focus just on your breathing. A really good deep breath, blow everything away - imagine any worries or tension leaving your body with your breath.

Relax further with each breath. Breathe in to where there is tension, blow it away. Consciously relax the jaw, let the relaxation move down further and further...
Relax the shoulders
Relax tummy muscles. Soften further with each breath. Spend some time here, imagining that relaxation rippling outward from the navel.

I am calm
I am open
I imagine my baby in her best position
I trust my body
I am strong
I am relaxed
I am capable
I am confident
I am resilient
I welcome this journey with courage and grace
I am creating a perfect pathway for a smooth, easy descent
My body knows what to do

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Stage 3 - Space maker (~1min)

Babies usually get in a good position to descend and be born if they can. Usually, we don't need to get them in the right position; we just need to let them in the right position. That's what this segment is all about.

Position 4: still seated!

As you inhale, bring your hands together, and on the exhale, imagine your body as a perfectly balanced set of scales...

Inhale your hands up, and look up. Stay here for a breath or two, thinking of all the space your making for your baby to move. Exhale your hands slowly back down. (Reduce the time with arms up if you have low blood pressure, or skip this one entirely.)

Repeat, but this time bring your hands apart on the exhale. Pause here for a breath or two, and think of all the space you're making for your baby to move, and your lungs to expand.

I imagine my baby in her best position

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Stage 4 - Pelvic tilts on ball (~1 min)

Now that we have given your baby some space to move, we are going to start to very gently encourage her to flex (chin to chest!) and descend.

Position 5: Pelvic tilts

Why: this helps your baby to tuck her chin to her chest, meaning she is presenting the narrowest part of her head to be born. It means she is also going to be pressing on the cervix at the proper angle to facilitate dilation. Pelvic tilts also help her to engage by creating space at the top of the pelvis, encouraging her to settle lower.

How: Inhale forward, exhale release. Easy peasy! Try 3 and see how it feels. Would you like to do another 3?

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Stage 4 - Rotate to dilate (~2mins)

Position 6: Hip circles

Why: Optimises contact of head to cervix, which is want we want!

How: Flow straight from a tilt into gentle circles. Go in the direction and speed that feels natural and comfy. Make those circles as big or small as feels right. Try 3 and see how it feels. Would you like to do 3 more?

Next: Slow those circles down and make them bigger. (3-6 breaths)

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Stage 5 - Circle and Sway (~5 mins, not counting rebozo)

Position 7: all fours

Why: This position is thought to be useful in labour for lots of reasons! To help with baby's positioning, and, during contractions, to let the womb glide effortlessly in the direction it needs to go.

How: Hands under shoulders, knees further back than hips, back flat and level like a tabletop. ("Reset")

Next: Breathe in for your baby; exhale and imagine her in that perfectly supported hammock in a fantastic position.

Bring in some gentle sways from side to side while you find a comfy position for your knees - about hip width apart.

Next, sway forward and back, linking it to your breath. Visualise the space opening up for baby to shift as she needs to (3-6 breaths)

"I am making space for my baby"

Position 8: I rotate to dilate

How: you can flow smoothly from those gentle sways into rotations - making circles with your bottom.

Why: Rotations help maximise contact of head to cervix, and they help to pump the oxygen to where it's needed. This is a great movement to use during contractions, and this is a good opportunity to practise it so you can use it later.

Imagine your cervix easing back over your baby's head with each rotation. (~3 breaths)

Reset and rest a moment (1-2 breaths)

"I relax my jaw to release my pelvic floor"

Position 9: Cat

Why: Similar to pelvic tilts, these help your baby to flex and descend.

How: Inhale and arch your back. Hold it for a moment as you exhale. Deep breath in, and exhale back to a flat back. Try 2-3 of these.

Reset

Position 10 - Knee supported squat

*Skip this one if you have pelvic pain, or if you just don't feel like it. It's a very good one to use later when baby is lower, though!*

Why: This helps create space for baby

How: Inhale your foot up by hand, and then as you exhale bring back that sway forward and back. Try this for a couple of breaths and then switch and do the same on the other side.

Reset

*Pause to use rebozo*

Position 11 - Raised kneeling, pelvic tilts

Inhale and walk hand over hand up to a raised kneeling position. Finish with pelvic tilts (at least 3).

Inhale, tuck forward, and this time as you exhale start a slow and generous circle with your hips. (~3 breaths)

*Try tilting during a contraction if having back contractions*

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Stage six - Standing (~3-5 mins)

*Pause, and lean forward for rebozo in standing position, hands on wall or back of chair*

Position 12 - Mountain

How: Take a moment to make sure your feet are flat and parallel, slightly wider than hips and comfy. ("Reset")

Why: Lots of pressure to the cervix in the position!

Next: Repeat stage 2, but in standing position. Hands on bump/heart, eyes closed, basic breath, and affirmations.

Really focus on softening the belly. Feel the relaxation move out from the navel and then down, and into thighs.

Bring in gentle hip circles (~3 breaths)

Consciously slower and bigger circles (~3 more breaths)

Reset

Position 13 - Pelvic Tilts with Bump Lift

Why: Helps your baby to move down into your pelvis

How: Stand against a wall for support, and when your inhale and tuck your pelvis forward, gently lift your bump at the same time. Exhale and release (slow and gentle).

Alternative: Partner stand behind you for support and lift bump with you

Reset

Step seven - Squat (~2-5mins)

Now that we have created lots of space for your baby by changing positions and softening the abdomen, we are going to really encourage her descent with a deep supported squat. You can raise your arms, and you and your partner can hold each others' arms to ensure you have sufficient support, and create even more space by releasing your sacrum.

*Skip this step if you have pelvic pain*

Position 14 - Deep Supported Squat

Why: This shortens and widens the birth canal, and helps your baby to move down. Raised arms also helps to release the back of the pelvis.

How: a) Deep breathe in, exhale and sink downnnnnn into the squat. Use furniture and partner for support. ~ 3 breaths

"I welcome this journey"

Inhale gently to standing, and reset.

b) Repeat A, but this time with raised arms. Stay longer if it feels safe and comfy, or inhale back to standing if it doesn't.

"I surrender to the path my baby needs"

c) Repeat B, but this time shift weight side to side to create even more space.

"My mind quiets; my body opens; my baby descends"

*When you repeat the cycle, skip A and B and do C 3x*

Would you like to try another? Go with what feels safe and comfy.

"I am open"
"I am giving my baby loads of room to move down and out"

Stage 8 - Rest

Position 14 - Side-lying release

*Pause to use the restroom and refuel/rehydrate. If you don't feel like eating, sip something sweet, a sports drink, or coconut water*

How: Rest on your side, knees slightly bent and stacked one over the other.

Why: If needing to rest or be monitored, this is a good one to end on. It's important to build rest into whatever you are doing so that you conserve enough energy for the later stages. Remember to alternate sides 💜 Use this time to soften deeply. Listen to your meditation tracks, and keep breathing.

Alternative: You might prefer to stay more upright, and keep the pressure on your cervix. Stay upright and lean forward instead, maybe leaning on your ball. Or sit on the ball, and lean forward on your partner.

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Induction can be a slow and boring process! Make sure you have something to entertain you both while you wait for things to properly get started, and plenty of snacks! Good luck!