The Best Yoga Poses for Optimal Foetal Positioning (And How to Practise Them Little and Often)

As your due date approaches, you might start hearing the phrase “optimal foetal positioning” or OFP — and wonder what it means or if it really matters.

The good news? There are simple, gentle yoga poses and daily habits you can do right now to help encourage your baby into a favourable position for birth. And you don’t need to spend hours doing them — just a few minutes a day can make a big difference.

Let’s explore how to support your baby’s position in the womb using movement, breath, and awareness.

What is Optimal Foetal Positioning (OFP)?

OFP refers to the ideal position for your baby to be in towards the end of pregnancy, especially in preparation for labour. The most favourable position is:

• Head down (cephalic)

• Baby’s back towards the front of your body (left side is best)

• Chin tucked, facing your spine

This position (called Left Occiput Anterior or LOA) allows the baby to move through the pelvis more easily and can make labour smoother and more efficient.

While babies can still move in labour, encouraging good positioning beforehand can be incredibly helpful.

The Best Yoga Poses to Encourage Optimal Foetal Positioning

The key to OFP-supportive yoga is to create space in the pelvis and encourage forward-leaning positions that help your baby settle in a favourable spot. These poses are safe for most people in the second and third trimesters.

1. Hands and Knees (Cat-Cow)

• Come onto all fours and gently alternate between arching and rounding your spine.

• This position encourages baby’s back to swing forward and down.

• Stay here for 1–2 minutes or flow with your breath.

2. Supported Child’s Pose

• Kneel with your knees wide and rest your upper body on cushions or a bolster.

• Let your belly hang forward and hips stay higher than your chest.

• Stay for 2–5 minutes with soft breathing.

3. Forward-Leaning Inversions (with guidance)

• These are advanced and should be done with support.

• A gentle version includes resting your forearms on a sofa and letting your knees stay on the floor.

• Always check with your care provider or use a guided practice.

4. Deep Supported Squat (Malasana)

• Sit into a supported squat with a cushion under your hips.

• Helps open the pelvis and encourages gravity to do its job.

• Hold for 30–60 seconds and breathe deeply.

🧘‍♀️ These poses are included in this class inside the Mums’ Yoga Club app – designed to help you move safely in pregnancy and prepare your body for birth.

A Little and Often Approach is Best

You don’t need to spend an hour in these positions to see the benefits.

Even 5–10 minutes a day of OFP-supportive movement can help your baby settle into a more favourable position over time.

Try adding a few of these to:

• Your evening wind-down

• Your morning stretch

• Breaks during your workday

• A moment of connection before bed

And remember — consistency matters more than intensity.

Lifestyle Tips That Support OFP

Alongside yoga, your daily posture and habits can support your baby’s position. Here are a few tips you can begin today:

• Sit forward on your sit bones, not slouched back (use a cushion or birth ball)

• Avoid reclining in deep sofas for long periods

• Lean forward when on the sofa by sitting on the edge or kneeling

• Avoid crossing your legs when sitting

• Use hands-and-knees positions while watching TV or reading

• Take regular walks to encourage baby to move down into the pelvis

• Avoid lying on your back in late pregnancy – try left side-lying with a pillow instead

These gentle adjustments help create space in the pelvis and encourage gravity to guide your baby’s back toward the front of your body.

You’re Already Doing Amazing

Whether your baby is head down or still spinning like a starfish — remember: you’re not doing anything wrong. Babies move a lot in pregnancy and many settle into the perfect position when it matters most.

These yoga poses and tips simply support your body and baby in working together — creating space, encouraging balance, and helping you feel more prepared.

Want to Feel More Confident About Your Baby’s Position?

Inside the Mums’ Yoga Club App, you’ll find classes that support Optimal Foetal Positioning as part of your regular practice — including:

• Hands-and-knees flows

• Pelvic release work

• Breath-led movements

• Birth preparation classes

Start your free trial on the app today and feel empowered as you prepare for birth.