The Miles Circut
The Miles Circuit: Helping Baby Find Their Best Spot
Ever heard of the Miles Circuit and wondered what all the fuss is about?
It’s one of those simple, “why didn’t I know this sooner?” tools for helping baby settle into an ideal position for birth.
So, what is the Miles Circuit?
It’s a sequence of three positions designed to help create space in your pelvis so baby can wiggle and rotate into a more optimal position for labour.
The idea came from a doula named Megan Miles and was popularized by childbirth educator Sharon Muza.
It’s become a go-to for midwives and doulas everywhere — I personally see this sequence being incredibly beneficial for mums in labour whose babies are coming into the pelvis a little wonky (we call it “asynclitic,” like they’re leaning their head on a shoulder having a phone chat). A few mindful positions can make all the difference in helping baby line up beautifully with the pelvis and get labour moving again.
Where did the movements come from?
They’re a blend of tried-and-true birth wisdom — a mix of yoga, Spinning Babies-style bodywork, and positions that naturally help balance your ligaments and pelvis. Nothing fancy, just simple body mechanics and a little trust in gravity.
The three steps (in a nutshell):
Wide-knee melting heart – bum in the air, chest down low. This one gives baby some space to shift and turn. I often recommend doing it over a birth ball or stack of pillows so it’s comfy enough to hang out for a while.
Side-lying release – lay on your side (usually the left) with your top leg bent over a pillow. Think of it as baby’s invitation to find that perfect curve of your pelvis. I love this one for rest days too — even outside of labour it can feel grounding and supportive.
Asymmetrical movement – curb walks, side lunges, or gentle stair steps. Basically, moving one leg higher than the other to open your pelvis in new ways. Explore how movement feels here, shift your weight back and forth, side to side, around in circles etc.
You might feel baby wriggle a little here — that’s a good sign they’re adjusting and finding their way down.
Hold each position for about 20–30 minutes if you can, or just do what feels good for your body. There’s no “right” amount of time here — comfort is key.
Consider starting with 5-10minutes in each shape and see how that feels, you can always come back later in the day.
Why do it?
We’re helping baby find that sweet spot in your pelvis — ideally head-down, facing your spine. This position (called LOA) usually makes labour smoother and more efficient. Physiologically, these movements help your muscles and ligaments soften so your pelvis can make space where baby needs it.
I’ve seen mums try the circuit when things feel a little stuck in early labour, and within an hour contractions pick up again — not always, but often enough that it’s worth having in your toolkit.
How to stay safe:
Move slowly when getting in and out of each position, have your partner or a friend near by to assist you in and out of shapes. Use pillows, props, or a yoga mat for comfort - I personally recommend doing the first two shapes on your bed with lots of pillows beneath you & your favourite tv show or audio book.
If something feels off, skip it or modify — your body knows best. And don’t forget to pee first; a full bladder can make things less comfortable (and baby has less space to move).
When should I try it?
Anytime in the final weeks of pregnancy (around 37 weeks onward), or even during early labour if things seem a little slow to start. It’s not meant to force labour, it’s more like giving your baby the room and nudge they need to find their way.
Bottom line
You’re not “fixing” anything, you’re simply supporting your body’s natural design.
A little movement, a little gravity, and a lot of trust in your body’s wisdom.
If you’d love to see these movements in action or want help tailoring them to your body, come join me for prenatal yoga or reach out — I love guiding mamas through this kind of work. 💛
