Birthing positions give you several ways to move and rest during labor, including standing or walking, rocking, leaning forward, lunging, kneeling, hands and knees, squatting, sitting, and lying on your side. You can try more than one and adjust as you go, with your care team’s guidance. [1][2][3]
You don’t have to choose one position in advance or stay in a position that isn’t comfortable. For example, you might start upright, try kneeling later, then rest on your side; what feels manageable can change during labor. Movement and position options may depend on your care setting and circumstances, so ask your team what’s possible for you. [1]
Think of these as choices to explore, not a checklist you need to complete. Your care team can help you consider options that fit your comfort and situation. The sections below describe common positions and practical ways to discuss them with your team.
Try standing, walking, swaying, or rocking
Standing, walking, gentle swaying, and rocking are movement options you can ask about during labor. [1] You might stand and sway from side to side during a contraction, take a short walk if that feels manageable, or rock gently while holding a steady surface. [1]
If balancing feels difficult, ask a support person to stay close or hold your hand, or use a stable surface for support. Keep the movement small and comfortable; for example, you could shift your weight between your feet instead of taking steps. These are practical ways to seek support while trying movement, not a requirement to keep moving.
Rocking can be a gentle alternative to walking: try a small forward-and-back motion while standing with support, or a slow side-to-side sway. [1] Notice how each option feels in the moment. If standing or walking feels uncomfortable, stop and try a different movement or position rather than pushing through it.
Ask your care team what kinds of movement are available in your setting and whether you need help or adjustments. You can say, “Could I try swaying or walking for a little while?” or “Can you help me find a steady place to hold?” Your team can help you understand what is workable for your care, and you can let them know if a movement is uncomfortable so you can discuss another option.
Use a forward lean, lunge, or kneeling position
A forward lean, lunge, or kneeling setup can give you different ways to rest your arms and change your posture during labor. Try each as a separate option, and focus on a position that feels manageable for you.
Leaning forward with support
For a forward lean, place your hands or forearms on a stable surface and let your upper body rest toward it. A chair, the edge of a bed, or a birth ball may offer support if one is available; you could, for example, lean over the bed with a pillow under your arms or rest your forearms on a ball while standing beside it. Leaning forward with support is one position described for labor, and a birth ball can be used for this setup. [1] [2]
Keep your shoulders relaxed and let your head rest comfortably rather than forcing your neck into a particular angle. If you use a ball, ask someone to steady it and help you get into position so you can focus on what feels comfortable.
Lunging
For a lunge, place one foot on a low, stable surface or step one foot forward while keeping the other leg behind you. Bend the front knee only as far as feels comfortable, and use a chair or your partner’s arm for balance if needed. Lunging is listed as a labor position. [1]
You can ask a care-team member to help you adjust the height of the surface or your stance. If your hips, knees, or back feel strained, tell them and try a different setup rather than pushing through discomfort.
Kneeling
To kneel, lower onto a padded bed or cushion, then rest your arms on a chair, bed, or birth ball in front of you if that feels supportive. You might place a pillow beneath your knees and lean your chest toward the support; keep the arrangement easy to change if it becomes uncomfortable. Kneeling is listed among labor position options. [1]
Ask your care-team member or birth partner to help you find a comfortable setup, including positioning pillows or holding a support steady. You can describe what feels awkward—such as pressure on your knees or trouble reaching the chair—and ask for a small adjustment.
Consider hands and knees or side-lying
Hands and knees and side-lying are two positions you can ask about as you look for a comfortable way to labor. Hands and knees is included among the labor-position options, and side-lying is another position to discuss with your care team. [1][4][3]
Try hands and knees
If you want to explore hands and knees, ask your care team to help you find a setup that feels manageable. You might begin by getting onto your hands and knees on a bed or another approved surface, then notice whether the position feels comfortable enough to continue. The available position list includes being on hands and knees. [1]
You do not need to treat it as a position you must hold. If your arms, knees, or back feel uncomfortable, tell your care team and ask about adjusting or trying something else. Keep the focus on what feels workable for you in that moment, rather than expecting the position to produce a particular result.
Ask about side-lying
Side-lying is another option you can bring up with your care team. [3] You could ask for help arranging pillows or other support if that would make the position more comfortable, and let the team know if you want to shift or try a different setup.
A useful question is, “Can you help me try side-lying and see how it feels?” You can also ask whether hands and knees is an option for you at that point in labor. Treat both positions as possibilities to explore, not commitments: your comfort can guide whether you stay, adjust, or ask about another option.
As you consider either position, describe what feels comfortable or difficult in plain terms—for example, “This is putting pressure on my knees” or “I’d like help getting onto my side.” Your care team can help you discuss what to try next without assuming that one position will suit everyone.
Explore sitting, supported squatting, or a birth stool
Sitting or squatting can give you options for finding a position that feels manageable during labor and birth. You might sit upright on a bed or chair, or try a supported squat if that feels comfortable and your care team agrees. [1] [4]
Sitting with support
If you want to sit, ask whether a chair, birth ball, or other seating option is available. A birth ball is one option included among labor positions. [4] You could ask a staff member to help you get set up and stay nearby while you test the position.
A birthing stool or bench may also be available in some settings; ask your care team what equipment they have. [5] Before using any stool, bench, or ball, ask a staff member to show you how to position it and use it safely. Keep the setup simple: for example, ask where to place your feet and how to get on and off with help.
Trying a supported squat
Squatting is another labor position to discuss with your care team. [1] If you would like to try it, ask whether staff can help you use a stable support or available equipment, such as a stool or bench. A staff member can guide you through getting into and out of the position and help you adjust if it feels uncomfortable.
You do not need to decide in advance that sitting or squatting will be right for you. Tell your care team what feels comfortable, and ask for hands-on help before trying unfamiliar equipment. If you are unsure how to use a birth ball, stool, or bench, pause and ask staff to demonstrate rather than setting it up on your own.
Plan movement with your care team
Before labor, ask your care team which positions and support equipment are available where you plan to give birth. A quick conversation can help you know what you can request, such as a birth ball or a particular kind of support, instead of trying to sort it out during a busy moment. [1][2]
Ask what your birth setting has
Availability can vary by setting, so ask what is actually on hand and how staff can help you use it. [1][2] You might ask, “Do you have a birth ball?” or “Can someone help me adjust my position if I need support?” The answers can help you plan without assuming every item or setup will be available.
If you have a preference, mention it before labor when you can. For example, tell the team that you would like to move around or try a supported position, then ask what options they can help with. [1][2] You can also ask your birth partner to listen in so they know what you may want help requesting.
Speak up about comfort
During labor, tell the team plainly what feels comfortable, tiring, or difficult, and ask for help changing position. Staff can help you think through adjustments that fit the moment. [2] You might say, “This is uncomfortable—can you help me find another setup?” or “Could I have more support here?”
You do not need to push through a position that feels wrong just because you planned to try it. Ask for help with a change, and let the team know what part is bothering you so they can respond to your needs.
Ask about any limits
Discuss any care-related limits or adjustments with your team instead of assuming that every option will work in your situation. [1][2] Ask, “Is there anything about my care that affects how I can move?” and “If that option isn’t available, what could I try instead?” This keeps the conversation practical and helps you make a plan with the people supporting you.
Choose a few options to keep in mind
Choose a few birthing positions you would like to try, then share those preferences with your care team and birth partner before labor if you can. You do not need to commit to one position; think of your list as a set of options to consider as labor unfolds.
Make a short, flexible list
Pick a few positions that sound comfortable or appealing to you, rather than trying to plan every moment in advance. For example, you might tell your birth partner that you would like to try leaning forward or kneeling, and keep another option in mind in case your first choice does not feel right. [1]
You can keep the list simple: name the positions you are curious about and any support you hope to have. If you are unsure how to describe a preference, you can point to a position or ask your care team to help you talk it through.
Share your preferences ahead of time
If you can, bring up your ideas with your care team before labor and tell your birth partner what matters to you. That gives them a chance to understand what you want to try and help you communicate it when you are focused on labor. [2]
You might say, “I’d like to try a few different positions, and I may need help changing what I’m doing.” Your birth partner can help remind the team of your preferences, while your care team can talk with you about what makes sense at the time.
Stay open to changing the plan
Treat your preferences as a starting point, not a promise to stay in one position. If a position stops feeling comfortable, you can tell your team and ask about another option; stay open to their guidance as circumstances change. [1]
The main thing to remember is that you can have preferences without needing a fixed plan. Before labor, choose a few possibilities and share them with your care team and birth partner so they know what you would like to try.