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Tailor Sitting During Pregnancy: Is Sitting Cross Legged Safe and Helpful?

ByTarin Hussain
Updated: 29 Jan 2026, 2:00 pm
Medically Reviewed by Dr. Savitha Shetty, Senior Consultant Obstetrician and Gynaecologist, Apollo Hospitals

Tailor sitting during pregnancy (where you sit cross-legged with your spine upright) is one of the simplest ways to support your changing body. This position helps reduce strain on your lower back and can improve blood flow, which is especially helpful when swelling or heaviness in the legs becomes a daily issue. It also encourages you to sit tall instead of slouching, which many people do without realising it as the belly grows.

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As your pregnancy progresses, your growing belly might make usual chairs or sofas feel less relaxing, leading to aches, poor posture, and even less space for your baby to move comfortably. Tailor sitting offers a simple yet effective way to address these issues. This position, often called the cross-legged sitting position, involves sitting on the floor with your knees bent outwards and your shins crossed. It derives its name from the traditional way tailors sat while working, as this posture kept them comfortable for long periods.
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Many expectant parents find tailor sitting helpful, especially in the later stages. It encourages better posture and relieves common pregnancy discomforts.

How to Get Into a Tailor Sitting Position During Pregnancy

Getting into a tailor's sitting position is simpler than it sounds, and you can do it anywhere with a flat surface. The key is to start slowly and give your body time to adjust. Here’s a step-by-step guide to help you ease into it comfortably:

  • Sit on your buttocks, also known as your sit bones, directly on the floor. Using a yoga mat, thick mat, or folded blanket can make it more comfortable, especially if the surface feels hard.
  • Keep your feet in front of you initially, and focus on straightening your tailbone.
  • Bring one foot inward towards the opposite sit bone, with the knee pointing outwards to the side.
  • Then draw the other foot in, crossing your shins so both knees point outwards.
  • Sit up tall, relax your shoulders, and lengthen your neck by imagining the top of your head reaching towards the ceiling.
  • If you need more support for your back, position yourself against a wall.
  • Allow your knees to gently drop towards the floor. If your hips feel tight, place rolled towels or blankets under your knees for support.
  • Breathe deeply and hold the position, starting with just 30 seconds and gradually building up to several minutes.

How to Try the Tailor Press to Strengthen Muscles During Pregnancy

Once you feel comfortable in the basic tailor sitting position, you can try a simple variation called the tailor press. This helps build strength in your pelvic and thigh muscles gently, without causing strain. Follow these steps:

  • Start in the tailor sitting posture with your legs crossed.
  • Place your hands under your knees for support.
  • Inhale and gently press down with your knees while pushing up with your hands to create gentle resistance.
  • Hold this counter pressure for about 5 seconds, then release.
  • Repeat a few times as it feels comfortable and natural.
This small variation is a great way to strengthen your muscles gradually while staying relaxed and mindful in the posture.

What Are the Benefits of Tailor Sitting During Pregnancy?

Tailor sitting offers several gentle benefits that can support a smoother birth:

  • Promotes good posture, which eases back pain and improves blood flow.
  • Encourages your uterus to shift forward, creating more room for your baby to move into an ideal head-down position for birth.
  • Strengthens your pelvis, hips, thighs, and pelvic floor muscles, which helps maintain strength even after delivery.
  • Stretches your inner thighs and groin, increasing flexibility that can be useful during pushing in labour.
  • Supports pelvic health and may help prevent postpartum issues like urinary incontinence or uterine prolapse.
  • Improves circulation compared to prolonged chair sitting, reducing the risk of varicose veins or haemorrhoids.
  • Provides a calm moment to connect with your baby.

When and How Often to Practice Tailor Sitting During Pregnancy?

You can start tailor sitting at any stage of your pregnancy, and many people find it becomes more comfortable as their belly grows. Try incorporating it into everyday moments, like watching television, reading, eating meals at a low table, or even chatting on the phone. Whenever possible, aim to replace chair or sofa time with floor sitting.
Begin with short sessions of 30 seconds to a few minutes. As your body adapts, you can gradually extend your practice to 10 minutes or more, repeating two to three times daily or whenever it feels right for you.

What Precautions to Take When Practising Tailor Sitting in Pregnancy?

Before you start or continue tailor sitting, keep these important safety tips in mind:

  • Prioritise comfort over posture: Tailor sitting should never cause pain. If you feel discomfort, reduce your session time or stop altogether.
  • Consult your doctor about past injuries: If you have a history of knee, hip, or groin injuries, speak with your doctor to discuss personalised modifications.
  • Maintain a straight back safely: Keep your spine tall without forcing the position. Avoid straining to sit upright.
  • Watch for warning signs: Sudden back or pelvic pain, pressure, regular contractions, cramping, fluid leakage, spotting, bleeding, or changes in discharge could indicate early labour. Seek medical help immediately if these occur.
Tailor sitting during pregnancy offers a gentle, accessible way to support the body’s natural changes. Many parents find that it becomes a preferred position for relaxation and quiet connection with the baby.

Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQs on Tailor Sitting During Pregnancy: Is Sitting Cross Legged Safe and Helpful?


  1. Is tailor sitting safe for high-risk pregnancies?
    Yes, but always get a doctor’s approval first. Conditions like placenta previa or bleeding might make it unsafe.
  2. Is it possible to do tailor sitting during pregnancy on a bed instead of the floor?
    While a firm surface is ideal, tailor sitting can be done on a bed if necessary.

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