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Advanced SittingBeginner

Embryo in Womb Pose

Garbha Pindasana

Embryo in the Womb Pose (Garbha Pindasana) threads the arms through lotus legs and balances on the tailbone, resembling a foetus curled within.

No image available

How to Perform

1
From Padmasana, thread hands between thighs and calves until elbows emerge.
2
Press palms together or hold ears as elbows bend and forearms wrap around legs.
3
Lean back onto tailbone, lifting crossed legs away from floor while balancing on sit bones.
4
Keep chest lifted, spine rounded evenly, and breath smooth as you maintain the curl.
5
Hold 3–5 breaths, then release feet to floor, unwind arms, and switch leg crossing.

Benefits

Compresses abdominal organs, supporting digestion and detoxification.
Builds core strength and balance while maintaining lotus leg mobility.
Improves hip and ankle flexibility through deep lotus variation.

Alignment Cues

Tailbone anchors to mat while spine rounds evenly.
Gaze forward to stabilize balance.
Shoulders relax away from ears even as arms thread through.
Knees stay close together without forcing.

Common Mistakes

No common mistakes listed.

Contraindications

• Pregnancy
• Knee or ankle injury preventing lotus
• Low back or sacroiliac instability

Recommended Props

Blanket under tailboneBlocks to support hands