Forward Leaning Inversions: preparing your body for birth with biomechanics
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). They have been widely popularised on social media, although not always explained well or safely!
It’s a technique that I teach a lot to my birth doula clients as it can be extremely effective to encourage a better position for baby both before birth and also during labour itself. But it needs to be done safely and appropriately, in the right circumstances.
What does this birth biomechanics technique 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 optimal position for birth.
Even if not practiced reguarly during pregnancy, the technique can be really effective to actively help baby get into a better position / resolve a malposition before birth, for example if your baby is lying transverse, if you have an ‘unstable lie’ in late pregnancy, or to help encourage a breech baby to ‘flip’ head down, as taught by the renowed Spinning Babies.
But the forward leaning inversion can also be used during labour and birth to help shift baby or resolve a slowing down of labour (a ‘labour stall’) - 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.
It can also be helpful if you experience discomfort in the pelvis or pelvic ligaments; or have hip, lower back or tailbone pain.
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 the Forward Leaning Inversion?
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 it 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 a Forward Leaning Inversion?
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 (too much amniotic fluid)
glaucoma
increased stroke risk
It can also feel unpleasant if you have heartburn, nausea, sinusitis or during a cold.
My birth doula tip
If forward leaning inversions don’t appeal, or don’t feel good to you when you try, 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 would like more informed, evidence-based guidance and yoga and biomechanics to help you prepare you and your body for birth, why not join my pregnancy yoga classes, practical birth skills workshop for partners, have a look at my online pregnancy yoga course with birth preparation, or get in touch for a free discovery call to learn more about birth doula support.