The criss-cross position, often referred to as tailor style or Indian style sitting, involves sitting on the floor with the knees bent and the ankles crossed. For expectant mothers wondering about this posture, the answer is generally reassuring: it is perfectly safe to sit in this manner during pregnancy. The body’s comfort level is the primary guide, as it signals when a position is no longer appropriate. This posture is often beneficial for maintaining good alignment and hip flexibility.
The Safety of Criss-Cross Sitting During Pregnancy
For most of a pregnancy, sitting with the legs crossed in this particular way is not only safe but can be a comfortable option, especially when compared to slumping on a couch. Medical professionals usually look at the body’s self-regulating signals, suggesting that if a position feels good, it is likely fine to maintain for a reasonable period of time. This posture allows the pelvis to remain upright, encouraging a straight spine and preventing the lower back from rounding.
The criss-cross position is frequently incorporated into prenatal practices, such as yoga, for its ability to gently stretch the inner thighs and hip flexors. While there are no general contraindications against it, specific medical conditions, like severe pelvic girdle pain, may make this posture uncomfortable. Discomfort is the body’s most effective warning system; if the position causes pain, numbness, or strain, it is an indication to change posture immediately.
How Criss-Cross Sitting Affects Joints and Circulation
The physical changes of pregnancy can make any deep stretch or prolonged posture challenging due to hormonal effects on the body’s connective tissues. The hormone Relaxin increases during pregnancy, working to loosen ligaments throughout the body, particularly in the pelvis, in preparation for birth. This necessary loosening means that joints, including the hips and knees, are more susceptible to strain when held in extreme or asymmetrical positions for extended periods.
Holding a criss-cross position for too long can sometimes lead to temporary mild circulatory issues in the lower extremities. The pressure on the undersides of the thighs can slightly restrict blood flow, potentially causing the sensation of “pins and needles” or temporary numbness in the feet or ankles. Since pregnant individuals already experience increased blood volume and pressure from the growing uterus, it is wise to take frequent breaks and change positions to promote healthy circulation and reduce the risk of swelling.
Criss-Cross Sitting and Fetal Positioning
Far from being harmful, the tailor pose is often actively recommended because of its positive influence on pelvic alignment and the space provided for the baby. This upright, open-hip posture helps to stretch the muscles surrounding the pelvis, which can contribute to greater mobility and comfort.
The concept of Optimal Fetal Positioning (OFP) suggests that certain maternal postures can help encourage the baby to settle into the best position for birth. This is typically head-down with the baby’s back facing the mother’s front (occipito-anterior). Sitting upright, as the criss-cross position encourages, prevents the pelvis from tilting backward and reduces the likelihood of the baby settling into a posterior position, where the baby’s back is against the mother’s spine. By creating more space in the front of the pelvis, this sitting style offers the baby maximum room to achieve a favorable presentation for delivery.
Modifying Posture as Pregnancy Progresses
As the uterus expands into the later second and third trimesters, the growing abdomen will naturally limit the ability to comfortably fold the legs into the criss-cross position. The sheer size of the bump can make it difficult to bring the feet close to the body without feeling compressed. In this phase, the focus shifts from achieving a deep hip stretch to finding stable, comfortable positions that accommodate the physical changes.
A simple modification is to elevate the hips by sitting on a firm cushion, a folded blanket, or a yoga bolster. This raises the pelvis higher than the knees and can make the position more accessible. Leaning the back against a wall or a piece of furniture can also provide support for the lower back and prevent the feeling of becoming unbalanced. Pregnant individuals should move slowly and deliberately when entering and exiting any floor-based posture to avoid strain or the risk of falling.