Embryo in the womb (hold)

Garbha Pindasana

Yogahardtimedno equipment

In full lotus, the arms are threaded through the gaps between thighs and calves up to the elbows, the elbows bend so the hands hold the ears/head, and the body balances on the tailbone/sit bones with the lotus lifted and the back rounded; in Ashtanga it is followed by rolling on the back.

How to do it

1. Sit in full lotus (right foot on left thigh first, then left foot on right thigh).
2. Slide the right hand, then the left, down through the gap behind each knee between thigh and calf until the elbows come through, forearms pointing up.
3. Bend the elbows and bring the hands to the ears (or cup the head); lift the knees so the lotus rises toward the chest.
4. Balance on the sit bones/tailbone with the back rounded and the lotus up; gaze to the nose; hold.
5. Ashtanga continuation: hands to forehead, roll back on the rounded spine and up again several times, turning in a circle, ending upright for Rooster.

Muscles worked

Supporting: glutes, abs, lower back, adductors