Active Birth: Moving Through Labour with Confidence
Gone are the days of lying flat on your back in labour just because it’s how it’s always been done. More and more women are choosing active birth—a way of birthing that encourages movement, instinct, and gravity to help labour progress naturally.
If you’re wondering:
✅ What is an active birth?
✅ How does movement help during labour?
✅ Which positions are best for birth?
✅ How can yoga prepare me for an active birth?
Then this post is for you! Let’s dive in.
What Is an Active Birth?
An active birth means using movement, gravity, and instinct to support your labour, rather than lying in a passive position. This can include:
🔹 Standing, swaying, or walking
🔹 Rocking on a birth ball
🔹 Using a squat or lunge position
🔹 Kneeling or being on all fours
🔹 Changing positions as your body needs
The goal? To work with your body, not against it, making labour more efficient and comfortable.
Why Movement Matters in Labour
Labour isn’t something that just happens to you—you’re an active participant! Moving through contractions helps:
💪 Ease pain naturally – Positions like swaying or squatting help reduce discomfort.
🌍 Use gravity – Being upright encourages your baby to move down the birth canal.
🚀 Speed things up – Staying mobile can help contractions stay strong and effective.
💆♀️ Reduce stress – Moving instinctively helps you feel more in control.
💡 Think of labour like a dance—your body and baby are working together, and movement makes it smoother!
Best Positions for an Active Birth
Different positions work for different stages of labour. Here are some yoga-inspired positions that can support your birth:
1️⃣ Standing & Swaying
Great for early labour—letting gravity help baby descend while gently rocking through contractions.
👉 How to do it:
Stand with feet hip-width apart.
Hold onto a chair, wall, or partner for support.
Sway your hips side to side or in circles.
✨ Best for: Staying comfortable in early labour
2️⃣ Squatting
Opens the pelvis, creating more space for baby to move down.
👉 How to do it:
Stand with feet slightly wider than hip-width.
Lower into a deep squat, keeping heels down if possible.
Use a birth ball, chair, or partner for support.
✨ Best for: Helping baby descend during active labour
3️⃣ Hands & Knees / All Fours
Relieves pressure on the lower back and encourages baby into the best position.
👉 How to do it:
Kneel on a yoga mat or soft surface.
Lean forward onto your hands or rest on a birth ball.
Rock your hips or do gentle pelvic tilts.
✨ Best for: Easing back pain & encouraging optimal fetal positioning
4️⃣ Side-Lying Rest Position
Perfect for moments of rest while keeping the pelvis open.
👉 How to do it:
Lie on your side with a pillow between your knees.
Keep your top knee bent and supported.
Focus on slow, deep breathing.
✨ Best for: Resting without slowing down labour
How Yoga Prepares You for an Active Birth
Pregnancy yoga is one of the best ways to prepare for an active birth because it helps you:
🧘♀️ Build strength – Strong legs and core muscles help you hold different labour positions.
🧘♀️ Increase flexibility – Hip-opening poses make squatting and movement easier.
🧘♀️ Practise breathwork – Learning how to breathe through discomfort is a game-changer.
🧘♀️ Tune into your body – Yoga teaches you to listen to your body’s instincts—just like you will in labour!
💡 Tip: If a position feels good in pregnancy, it will likely feel good in labour too!
Final Thoughts: Trust Your Body & Stay Active
Active birth isn’t about following a strict plan—it’s about trusting your body, listening to what feels good, and moving in ways that help labour progress.
✨ Your body was made for this. Movement, breath, and instinct will guide you through.
💬 Have you thought about trying an active birth? Let’s chat in the comments!
📌 Want pregnancy yoga classes that prepare you for an active birth? Explore our Yogi Fam Membership for expert-led sessions!