Pregnancy brings about many changes, and finding a comfortable sitting position can become a real challenge, especially in the later stages. As your belly grows, your favorite armchair might start feeling less like a cozy retreat and more like a source of aches and pains. You might even find yourself dreading the effort it takes to get up! Beyond discomfort, slumping in a chair can tighten your muscles, potentially restricting the space your baby needs to settle into an optimal position for birth. This is where tailor sitting, often known as 'criss-cross applesauce' or simply sitting cross-legged, comes in. It’s a simple yet effective exercise that can help improve your posture, provide much-needed relief from sitting discomfort, and even encourage your baby to get into a better birthing position.
What Exactly Is Tailor Sitting?
Tailor sitting is essentially a cross-legged seated position. You sit on the floor with your knees bent outwards and your feet and ankles crossed in front of you. Think of it as the classic way a tailor might sit while working, hence the name. It's a foundational pose in many natural childbirth methods, like the Bradley Method, because of its numerous benefits for both the mother and the baby.
Step-by-Step Guide to Tailor Sitting
Getting into the tailor sit is straightforward, but a few adjustments can make it more comfortable and effective for you:
- Start with your base: Sit on the floor or a yoga mat. Place your sit bones (the bony parts of your buttocks) firmly on the ground. Ensure your tailbone is pointing straight down. Some women find it more comfortable to elevate their sit bones slightly by sitting on a folded blanket or a thick cushion.
- Position your legs: Bring your right foot inward, tucking it close to your left hip bone. Let your right knee bend and point outwards to the side of your body. Now, bring your left foot inward towards your right hip bone, crossing your shins. Your left knee should also bend and point outwards to the side. The goal is to have both knees angled away from your body.
- Sit tall: Lengthen your spine, drawing the crown of your head upwards towards the ceiling. Relax your shoulders down and away from your ears. If you experience lower back discomfort, try aligning your back against a wall for support.
- Relax your knees: Consciously allow your knees to relax downwards towards the floor. Don't force them. If you feel an intense stretch in your hips or inner thighs, or if your knees feel strained, don't push it. You can support your knees by placing yoga blocks, rolled-up towels, or cushions underneath them.
- Breathe and hold: Once you feel stable and relatively comfortable, focus on your breath. Inhale deeply and exhale slowly. Start by holding this position for just 30 seconds.
Introducing the Tailor Press (Optional)
For an added benefit, you can try a gentle tailor press once you are comfortable in the basic tailor sit:
- Maintain the tailor sitting position.
- Place your hands gently on the undersides of your knees.
- On an inhale, gently press your knees downwards and slightly outwards, while simultaneously pressing your hands upwards against your knees. This creates a gentle counter-pressure.
- Hold this gentle press for about five seconds.
- Release slowly on an exhale.
Why Tailor Sitting is Great During Pregnancy
Tailor sitting offers a unique set of advantages for expectant mothers:
- Encourages Good Posture: By sitting tall and aligning your spine, you naturally improve your posture. This can significantly alleviate common pregnancy discomforts like back pain.
- Eases Back Pain: A common complaint during pregnancy is lower back pain. Tailor sitting helps to open up the hips and pelvis, reducing pressure on the lower back.
- Improves Circulation: This position can promote better blood flow throughout your body, which is beneficial for both you and your baby.
- Helps Baby's Positioning: By moving the uterus forward and creating more space in the pelvis, tailor sitting encourages your baby to move into a more favorable position for birth, such as the anterior (head-down) position. This can contribute to a smoother labor and delivery.
- Strengthens Key Muscles: Tailor sitting helps to build strength in your pelvic, hip, and inner thigh muscles. These muscles play a vital role during labor and can aid in postpartum recovery.
- Increases Flexibility: The pose gently stretches the inner thighs and groin area, improving flexibility and preparing your body for childbirth.
Making Tailor Sitting Work for You
Listen to your body! Pregnancy is not the time to push through pain. Here are some tips to enhance your experience:
- Start Slowly: If 30 seconds feels like too much, start with just a few breaths. Gradually increase the duration as you feel more comfortable.
- Increase Duration Gradually: Aim to build up to holding the pose for 5-10 minutes at a time, two to three times a day, or even more if it feels good.
- Use Support: Never hesitate to use cushions, blankets, or yoga blocks under your knees or buttocks to make the position more accessible and comfortable.
- Modify as Needed: If crossing your shins is uncomfortable, try placing a cushion between your knees or even just sitting with your feet flat on the floor and knees apart. The key is to open the hips and pelvis.
- Incorporate Movement: Gently rocking your hips or doing small pelvic tilts while in the tailor sit can further enhance comfort and mobility.
When to Consult Your Doctor or Midwife
While tailor sitting is generally safe and beneficial, it's always wise to discuss any new exercises with your healthcare provider. You should consult your doctor or midwife if you experience any of the following:
- Sharp or severe pain in your hips, pelvis, or back while attempting the pose.
- Any bleeding or unusual discharge.
- Concerns about your baby's movements.
- If you have a high-risk pregnancy or any specific medical conditions that might be affected by this exercise.
Your healthcare provider can offer personalized advice and ensure that tailor sitting is appropriate for your individual circumstances.
A Real-Life Scenario
Meet Priya, who is 32 weeks pregnant. She's been struggling with persistent lower back pain and finding it hard to sit comfortably for more than 15 minutes. Her midwife suggested trying tailor sitting. Initially, Priya found it a bit challenging with her tight hips, so she used two large cushions under her knees and sat against a wall for support. After a week of practicing for 5 minutes, three times a day, she noticed a significant reduction in her back pain and felt more relaxed.
FAQs About Tailor Sitting During Pregnancy
Q1: Can I do tailor sitting if I have pelvic girdle pain (PGP)?
It depends on the severity and your specific PGP. Some women with PGP find tailor sitting helpful for opening the hips, while others find it aggravates their pain. Always listen to your body and consult your healthcare provider or a physiotherapist before trying it.
Q2: How long should I hold the tailor sit position?
Start with short durations, perhaps 30 seconds to a minute, and gradually increase to 5-10 minutes per session. Aim for 2-3 sessions per day, or as often as feels comfortable and beneficial.
Q3: Is it okay if my knees don't reach the floor?
Absolutely! It's perfectly fine if your knees don't touch the floor. The goal is to open the hips and pelvis comfortably. Use props like cushions or yoga blocks under your knees to provide support and prevent strain.
Q4: Can tailor sitting help turn a breech baby?
While tailor sitting can help create space and encourage optimal fetal positioning, it is not a guaranteed method to turn a breech baby. However, by promoting an open pelvis and good posture, it can help your baby find a more favorable position for birth.
