Step 2 of 12 Essentials for Natural Childbirth: Not an Exercise, Just a Comfortable Way to Sit

Rhondda Hartman
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Rhondda Hartman

Natural Childbirth Expert, Author, Exercise & How-To Advice and Information - over 14,000 moms taught to have successful unmedicated births with joy.
Rhondda Hartman
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Most of our postures are designed to be used around the home in your everyday activities. Many can be done anywhere you work, but all can easily be fit into your life if you work at your house all day. Some are to be used for your pregnancy and some prepare you for labor. However, many are to be maintained for the rest of your life.

Let’s begin with our first “exercise” — tailor sitting, an exercise that will add to your comfort as your belly gets bigger.

Tailor Sit

Why stand when you can sit? And when you sit, tailor sit!

Step 2 of 12 Essentials for Natural Childbirth: Not an Exercise, Just a Comfortable Way to Sit


For one thing, tailor sitting is comfortable. It is also a healthy way to sit!

Sitting tailor fashion, with your elbows on your knees, tilts the heavy uterus forward, away from your back and up and out of the pelvis. This teeter-totter effect, with the uterus tilted over the front pelvic bone, allows release of pressure, and therefore permits good circulation of blood to the pelvic area, kidneys, vagina and legs. The blood carries nutrients and oxygen to the uterus and your baby.

Tailor sitting keeps you from sitting in a chair in the usual manner — leaning back and allowing a backward tilt of the uterus — which puts pressure on blood vessels supplying the kidneys, uterus and legs, thereby reducing circulation. Crossing your knees further aggravates the problem and reduces circulation to the vagina.

Tailor sitting stretches and makes flexible the muscles of your bottom and the inner aspects of your thighs, enabling you to put your legs farther apart in second-stage labor, which will be helpful.

It may sound ridiculous, but the effect of increased light and air to your perineum is a healthy extra as it will help prevent vaginal yeast infections.


Sit on the floor or any firm surface.
Cross your ankles and bring them close to your body with knees wide apart.
You may lean back slightly to reduce the weight on your ankles.
A small pillow under the tail bone will also reduce pressure and may be more comfortable.
This is not an exercise, but rather a posture.

Do not sit in any one position for long periods of time or your legs will go to sleep from lack of good circulation. Even if you sit in a chair, you don’t punish yourself by never moving! Do this for short periods. Never make yourself uncomfortable! Don’t force your knees to the floor. That is not necessary and may be painful. After a few weeks, you’ll be comfortable for longer periods, and your knees will come closer to the floor.


Anytime you can sit down! I leave this up to you to decide how you can fit this into your life. Send me your good ideas, please.

For a more complete guide to doing the Tailor Sit, go to my books Natural Childbirth Exercises for the Best Birth Ever or Natural Childbirth Exercise Essentials.

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