So we’re going to start this next position like this in kneeling positions and make sure that you feel comfortable. And then, come up unto your knees like this and take away the cushion that’s behind you. And come forward onto your hands and knees so you won’t all force like that. So your hands are more or less underneath your shoulders. Your knees are inline with your hands and your feet are inline with your knees, yes that’s lovely. Okay, so there are six points of contact with the ground, so feel these six points of contact with the ground and then let go of your head, just let your head drop down and relax the back of your neck. So even shake your head a little bit from side to side to let go of any tightness of tension in your neck and completely let go of your head. Good, pay attention of your breathing now just in breast in the out breast. Breathe in through nose and breathe out through your mouth. And let the exhalation sink down into the ground through your hands and through your knees. Imagine you could breathe away the out breast all the way down into the ground through these points of contacts with the flow. Gently come forward the hands as we breathe in and then exhale and move your pelvis back towards your feet going just as far as your tummy will comfortably allow back towards the feet on the exhalation. And then, we forward again on the inhalation and back as you breathe out with the exhalation. And this is the kind of movement that women often make instinctively when they’re in labor. Resting on all forces is a wonderful position to be in when you're going through contractions and moving forward and back. So build that up maybe a little faster so you’re breathing incoming forward breathing out moving back and again, and exhaling.

Okay, sit back on your heels for a moment you can take your cushion again if you want to just to take a little break and shake the wrists. So you want just give the wrists a little break before we come back to all force position. All forces are great position not only is it useful during labor but it help to encourage your baby into a good position for the birth because when you come forward to all force you’re babies spine is encourage to roll towards the front of your belly. So it a great position to practice at home and to do whenever you think about it okay? So come to all force again and just take the cushion behind you onto all force again. This time we’re going to do something called the Baby Hammock, so I want you to swing your hips from side to side. Relax the back of the neck let go of the head swing your hips from side to side and imagine your lying In the curve of your belly as I was lying in a hammock.

Now breathe easy in and out on your own comfortable rhythm and give your baby a lovely little swing. I'm sure your baby will enjoy this and it also will help to position your baby well for the birth, so lovely swing from side to side breathing and releasing . We’re right and then sit back on the heels again coming up and give the hands a shake. Great! Okay, and then we’re going to come back on the all force one more time. And this time we’re going to roll the hips in a big circles so want I want you to do is to really roll the hips tucking in as you come forward and releasing as you roll you back. Nice big round of sensuous movement and at the same time pay attention to your breathing. Inhale through the nose exhale through the mouth and breathe down into the ground and imagine your self breathing away everything that you don’t need. Okay, come back to the center and pause for a moment and then reverse go the other way. So that’s it circle the other way rolling the hips lovely big movement. Breathing down into the ground and imagine your self doing this when you have a contraction in labor.

So you're easing the pain as you breathe out, breathing it’s way into the ground relaxing as you come forward breathing in gently and come to the center relax and again sit back onto your heels. Lovely and we’ll end with the hands in prayer preposition. Good! that’s great! So I’d like you to pay attention to your breathing inhale and exhale in your uncomfortable rhythm. And as you exhale feel your belly gather towards your spine and give your baby a little hug and at the same time your tailbone drops down towards the pillows. And then, relax to breathing and exhales gather the belly and relax to breathing. So continue lock for a moment to do by yourself and feel that you can use your abdominal muscles gently as you exhale to gather the belly towards you and at the same time release the tailbone down and relax to breathing.

Lovely, okay and then we’re going to move from there, so you take away your cushions move from there to the all force position. And then, make sure your knees are under your hips your feet are inline with your knees and your hands are inline more or less onto your shoulders. Spread open the palms and make sure that the fingers contact the ground through the back of the fingers is in contact with the mouth. Good! Okay, then drop your head and really let go of the heavy hex, so you relax the back of the neck and let go of the head. And what we’re going to do is curl up into cat position as we exhale and you can gently abdominal muscles as you do this. So exhaling, curl up make your back into wonderful round arch. And then, inhaling starting from the pelvis come down again so you roll up through the pelvis through the middle of the back through the upper back and into the neck and keep your neck inline with the mouth, so don’t look up. And then, exhaling curl and inhaling roll out slowly that’s great. Exhaling curl drop your head drop your tailbone. Inhaling roll up gently all the way through your spine including the upper back and draw your shoulder back towards the waistline exhaling curl. Now continue on your own comfortable rhythm letting go slowly through the spines you undo wonderful. Letting go of the head and the neck, exhaling to go, inhaling to roll out from the pelvis through the waistline through the upper back into the neck bringing the shoulders down, exhale to go drop the tailbone drop the head drop the neck. Inhale to un go starting with the pelvis going through the lower back working to the upper back, drawing the shoulders back into the neck and relax to all force. And take your left leg behind you tack the toe and then stretch up the back of the legs. So if you use your hands to press into the mat and take your heel back behind you.

So you really lengthening and stretching up the back of that leg and then change to other side. Tack with the right toe under right toes under and extend the heel behind you. Lovely long stretch for the back of the legs change to the other leg exhaling inhaling on your own comfortable rhythm and then change again. And in by coming back onto your heels with the hands and preposition.