Enhance Your Pregnancy Journey with the Miles Circuit

Are you close to your estimated due date and want to move your body? One technique in the last weeks of pregnancy is the Miles Circuit. Designed to help optimize the baby's position for labor, this series of three positions can make a significant difference in your birthing experience. I tell most of my doula clients to do this beginning at 39 weeks gestation and in early labor before heading to the hospital.

Understanding the Miles Circuit

The Miles Circuit consists of three positions that are intended to encourage the baby to move into an optimal position for birth. Each position is held for 30 minutes, with the entire circuit being 90 minutes total. It's recommended to use the bathroom before you begin so you can you can do the while routine in one go!

Position 1: Open-Knee Chest

This position helps create space in the pelvis and encourages the baby to rotate into a favorable birthing position. To do this:

• Begin on all fours, with your hands directly under your shoulders and your knees under your hips.

• Lower your upper body to the ground, supporting your weight on your elbows.

• Open your knees wider apart, allowing your belly to hang between your thighs.

• Spend 30 minutes, focusing on deep breathing and relaxation.

Position 2: Side-Lying Release

The Side-Lying Release position is the second step in the Miles Circuit and aims to relieve pressure on the round ligaments and encourage the baby to engage in the pelvis. Here's how you can perform this position:

• Lie on your side, with your bottom arm stretched out straight and your top leg bent at a 90-degree angle.

• Place a pillow or cushion between your knees for added support and comfort.

• Relax in this position again, focusing on deep breathing and allowing your body to release tension.

Position 3: Lunge

The final position in the Miles Circuit is the Lunge. This position helps align the pelvis and sacrum, promoting an optimal position for the baby's descent. Follow these steps to practice the Standing Sacral Release:

• Stand facing a wall or sturdy surface, with your feet hip-width apart.

• Lean forward and place your hands on the wall at shoulder height.

• Slowly walk your feet back until your body forms a straight line.

• Gently sway your hips from side to side, feeling the stretch in your lower back and sacrum.

Benefits of the Miles Circuit

Incorporating the Miles Circuit into your daily routine during the later stages of pregnancy can offer several benefits, including:

• Optimal Fetal Positioning: By encouraging the baby to move into an ideal position for birth, the Miles Circuit can help facilitate a smoother and faster labor process.

• Reduced Discomfort : The positions in the Miles Circuit can help alleviate common pregnancy discomforts, such as back pain and pelvic pressure.

• Empowerment : Taking an active role in preparing your body for labor can help you feel more confident and empowered as you approach childbirth.

Youtube Tutorial

To make the Miles Circuit even easier to follow, I’ve put together a YouTube video! In the video, I walk you through each step, so you can feel more confident and comfortable as you try it out. I hope it helps you connect with the process and gets you feeling ready to incorporate these movements into your routine. If you have any questions or just want to chat about your experience, I’m here for you!

If you are interested in learning more about birth doula support, taking a HypnoBirthing class or hiring me as your doula, fill out this contact form or email julia@motherbirth.net.