Forward Leaning Inversions: preparing your body for birth
The Forward Leaning Inversion is a technique that was first described as being useful for birth by Dr Carol Phillips, an American cranio-sacral therapist - before being incorporated by many pregnancy ‘body balancing’ methodologies out there (some sadly not acknowledging the source of this practice) - and becoming one key technique of birth biomechanics (the science of body movement to support the birth process).
What does it do?
The idea behind this practice is to allow the ligaments supporting the uterus and cervix to release and unwind, which if practiced regularly, can potentially help restore more ‘symmetry’ in the tissues of the pelvic bowl, and therefore help create/reclaim more space for your baby to settle in an good/better position for birth (not only if baby is in a ‘breech’ position).
It can also be helpful if you experience discomfort in the pelvis or pelvic ligaments; or have hip, lower back or tailbone pain.
It can sometimes be a helpful practice to use during birth in case of a malposition (under the guidance of your doula, midwife or care team), which is why it is worth practising at least once before birth so that you have a chance to understand and become familiar with the practice.
Although it looks a bit like the classic yoga downward facing dog, it works differently in the body. And although it’s called an ‘inversion’, the ‘coming back up’ part is equally important as that’s what allows re-settling and releasing of the tissues.
How and when to do it?
Here’s a little video demo-ing the move down and up (please do read the contra-indications below before you try.)
I would always recommend you try to first with the help of a supporting person, to make sure you feel stable and safe coming down and coming back up. Also make sure that you’re kneeling on something stable!
Slowly make your way down to your hands then forearms. Release your head completely. Stay down for 3 breaths then slowly come back upright, onto high knees if stable, or low knees, staying there for 3 breaths too.
It can be practiced weekly or daily from about 20 weeks. It can feel quite intense to start with (especially if the surface you’re leaning from is a bit high), and also it can become more comfortable the more you practice, it’s not everybody’s cup of tea and there is no need to practice this if you don’t like it or don’t feel like it!
When not to do it?
Forward Leaning Inversions shouldn’t be practiced if you suffer from:
high blood pressure
bleeding during pregnancy
if you’ve been told you shouldn’t do inversions because of your placenta’s position
polyhydramnios (excess amniotic fluid)
glaucoma
increased stroke risk
It can also feel unpleasant if you have heartburn, nausea, sinusitis or during a cold.
And if they don’t appeal, or don’t feel good to you, just trust your feelings and don’t do them! There are many other things that you can do to prepare for birth, and keep your body feel good, balanced and spacious for your baby(ies) to navigate through when they’re ready to be born!
If you’re not sure how, why not join my pregnancy yoga classes, birth skills workshop, or have a look at my online course from the comfort of your own home.