- Category
- Seated
- Level
- advanced
- Hold
- 5–8 breaths
- Type
- Asana
- Breath
- Short, steady breaths — the compression limits breath depth
Embryo Pose
Garbha Pindasana — "embryo-in-the-womb posture"
From full Lotus, the arms thread through the gaps behind the knees and the hands rise to the face, folding the body into a compact ball. An advanced Ashtanga pose that entirely depends on a comfortable, pain-free Lotus.
Step by step
- 1Establish a stable, pain-free full Lotus.
- 2Thread your right arm through the gap between your right calf and thigh, up to the elbow.
- 3Thread your left arm through the left gap the same way (a little water or a sleeve helps the arms slide).
- 4Balance on your sitting bones and bring your hands toward your chin or ears.
- 5Round your back into a ball shape and find your balance point.
- 6Traditionally, rock back and roll in a circle nine times; otherwise simply hold and breathe.
- 7Unthread the arms slowly, then release the Lotus with care.
Benefits
- ✓ Deepens hip flexibility beyond full Lotus
- ✓ Strengthens the core through the balance and the traditional rolling
- ✓ Compresses and folds the body into deep, quiet focus
- ✓ Builds the compactness used in poses like Rooster
Make it yours
- · Practice in Easy Pose, hugging the shins into a ball, to learn the balance.
- · Thread the arms only partway and hold the outer shins.
- · Work on Lotus and Boat Pose separately until both are steady.
Take care
- Do not attempt without a fully comfortable Lotus — the knees carry all the risk here.
- Skip the rolling and keep the hold static if your spine or neck feels vulnerable.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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