Inversions-HeadstandBeginner
Embryo in Headstand
Pindasana in Sirsasana
Embryo in Headstand folds the lotus toward the torso, compressing the abdomen while shoulders and core sustain steady lift in the inversion.
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How to Perform
- 1
From Urdhva Padmasana in Sirsasana, flex the hips to draw the lotus toward the chest.
- 2
Lower the knees toward the armpits while rounding the back and keeping shoulders actively protracted.
- 3
Hug heels toward the belly and maintain smooth, steady breathing for 20 to 30 seconds.
- 4
Inhale to reextend the thighs back into Urdhva Padmasana without collapsing into the neck.
- 5
Uncross the legs evenly, return to straight headstand, and descend mindfully.
Benefits
- Massages abdominal organs to support digestion and elimination.
- Strengthens deep core and back muscles in flexed inversion.
- Cultivates steadiness and breath control under compression.
Alignment Cues
- Lotus stays snug with heels hugging the belly
- Forearms root evenly while spine rounds in controlled flexion
- Pelvis stays centered over shoulders despite the tuck
- Drishti remains steady to prevent wobble
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension, glaucoma, or retinal pathology
- • Recent cervical spine, shoulder, or brain injury
- • Pregnancy after first trimester unless long-term inversion practitioner
Recommended Props
BlanketWallStrap
Tags
Advanced HeadstandsHipsIntermediateInversions-HeadstandShouldersSirsasana SeriesSpineasana