Category

Inversions

Level

advanced

Hold

5–10 breaths

Type

Asana

Breath

Small, slow breaths into the back of the body — the front is fully folded.

Embryo in Shoulderstand

Pindasana — "embryo posture"

Also known as: Pindasana in Sarvangasana

From upward lotus, the folded legs lower toward the face and the arms wrap around them — a tightly curled shape from the Ashtanga finishing sequence. It stacks lotus, deep spinal flexion, and an inversion all at once, so nothing about it should be rushed.

Step by step

1. 1Begin in upward lotus in a supported shoulderstand, blankets under your shoulders.
2. 2Exhale and slowly lower your folded legs toward your chest and face.
3. 3Let your knees settle toward your forehead or beside your head, as your spine allows.
4. 4Wrap your arms around your folded legs and, if possible, clasp your hands.
5. 5Rest in the curl, weight on your shoulders and upper back, neck completely still.
6. 6Hold for a few quiet breaths without pushing deeper.
7. 7To exit, release your arms, lift the lotus back over your shoulders, unfold your legs, and roll down slowly.