Pregnancy is a time when comfort and positioning become increasingly important as your body adjusts to the physical changes that come with growing a baby. One helpful posture that is often recommended during pregnancy is tailor sitting. You may have heard of this position in childbirth education classes, but what exactly is tailor sitting, and why is it so beneficial? Let’s explore the ins and outs of tailor sitting and why it’s a great addition to your pregnancy routine.
What Is Tailor Sitting?
Tailor sitting, also known as the cross-legged position, is a simple seated posture where you sit on the floor with your legs crossed in front of you. This position may remind you of sitting “criss-cross applesauce” in childhood, but it serves more than just comfort during pregnancy. Tailor sitting involves keeping your back straight and your pelvis tilted slightly forward while resting your knees down toward the floor.
How to Perform Tailor Sitting
Here’s a step-by-step guide to get into a tailor sitting position:
- Find a comfortable spot: Sit on the floor, preferably on a yoga mat or soft cushion for support.
- Cross your legs: Bring one leg in front of the other, crossing your shins, and allow your knees to naturally fall to the sides.
- Check your posture: Keep your back straight and your shoulders relaxed. Engage your core to sit tall, allowing your pelvis to tilt slightly forward.
- Relax your hands: You can rest your hands on your knees or thighs for extra support.
You can practice this position daily, starting with 5-10 minutes and working your way up as you feel more comfortable.
Why Is Tailor Sitting Recommended in Pregnancy?
Tailor sitting offers several benefits that make it a popular recommendation for pregnant people:
1. Improves Pelvic Flexibility and Alignment
One of the main reasons tailor sitting is recommended during pregnancy is that it helps increase flexibility in your pelvic region. By regularly sitting in this position, you stretch the muscles around your hips, thighs, and lower back. This can promote better pelvic alignment, which is essential as your body prepares for labor and delivery.
2. Encourages Good Posture
As your baby grows, it’s easy to adopt poor posture due to the shift in your center of gravity. Tailor sitting encourages proper spinal alignment, which helps reduce back strain and discomfort often experienced during pregnancy. Sitting upright with a straight back also allows for better breathing and circulation, which benefits both you and your baby.
3. Relieves Pressure on the Lower Back
Tailor sitting helps take pressure off the lower back and hips, areas that tend to become tight and uncomfortable during pregnancy. By maintaining a slight forward pelvic tilt in this position, you relieve some of the strain that standing or sitting in chairs can place on your lower back.
4. Encourages Optimal Fetal Positioning
When your pelvis is properly aligned, it can also help encourage your baby to move into an optimal position for birth. This is especially important as you near the end of pregnancy. Tailor sitting opens up the pelvis and can gently guide your baby into the head-down position, which is ideal for labor.
5. Promotes Relaxation and Mindfulness
Tailor sitting can be a calming posture that allows you to take a few minutes for mindfulness and deep breathing. This time can be used to connect with your baby, practice relaxation techniques, or simply give yourself a break from the hustle and bustle of daily life.
When to Avoid Tailor Sitting
While tailor sitting is generally safe for most pregnant people, there are a few situations where it may not be recommended:
- Severe pelvic pain or instability: If you’re experiencing significant pelvic discomfort or have conditions like symphysis pubis dysfunction (SPD), it’s best to consult your midwife or healthcare provider before practicing tailor sitting.
- Leg or hip injuries: If you have any injuries that affect your hips, legs, or knees, be cautious with this position. Modify or skip it if it causes discomfort.
Always listen to your body and stop if the position becomes uncomfortable or painful.
How to Make Tailor Sitting More Comfortable
If you find it difficult to get into the tailor sitting position or experience discomfort while doing it, here are a few tips to make it more comfortable:
- Use props: Sit on a firm cushion or folded blanket to raise your hips above your knees. This can relieve pressure on your back and make the posture more accessible.
- Support your knees: If your knees feel uncomfortable in this position, you can place pillows or rolled-up blankets under them for added support.
- Start slowly: Begin with just a few minutes of tailor sitting and gradually increase the time as your flexibility improves.
A Simple, Effective Way to Support Your Pregnancy
Tailor sitting is a simple, yet highly effective posture to add to your daily routine during pregnancy. It encourages good posture, improves pelvic flexibility, and helps prepare your body for labor, all while offering moments of relaxation and connection with your baby. Whether you’re early in your pregnancy or nearing your due date, tailor sitting can be a beneficial and enjoyable part of your wellness practice.
Let me know if you’d like more tips on exercises or positions that can support your pregnancy journey!
Love & Root Homebirth Midwifery and Apothecary 