How to Do the Garbha Pindasana Pose in Yoga

All asanas (poses) in Ashtanga Yoga have specific effects on the gross physical and subtle bodies. Garbha Pindasana, or Embryo in the Womb Pose, is a First Series pose that is said to help position a fetus correctly in the body. If you are not pregnant, this pose is still beneficial as it will prepare you for poses that follow it, including Kukkutasana, or Turtle pose, and Supta Vajrasana in Second Series.

Difficulty: Challenging

Instructions

Things You'll Need:

• Yoga mat
• Spray bottle with clean water

1. Start by creating the external hip rotation to do this advanced pose. Lying on your back, come into Resting Pigeon by crossing your right ankle over your left thigh. Weave your right hand through the opening of your legs and place both hands behind the left thigh, interlacing the fingers. Flex the right foot and lie back. Remain for 20 to 30 seconds. Repeat to the second side.

2. Sit up and continue working the same external hip rotation needed to come into a Full Lotus. Sitting with legs extended straight on in front of you, lift your right leg and cross your right foot over the left thigh, flexing it. Lift your left foot and bending the knee, place it flat on the floor. Your legs form the same triangle shape as in Resting Pigeon. Remain for 20 to 30 seconds. Repeat to the second side. Unwrap the legs and rest.

3. Moving into Full Lotus it is crucial to move the leg from the hip joint, not the knee joint. From sitting with legs extended straight in front of you, lift the right leg, bending the knee and moving the leg from the hip joint, place the right foot high on the left upper thigh. The top of your right foot is on the thigh so that the sole of your right foot is exposed. Immediately bend the left knee and move the left leg from the hip joint, guide the left foot over the right calf and place it high on the right upper thigh.

4. Sitting upright on your hips, you are bearing very little, if any weight on the knees. If you have any discomfort or any pain in the knees, hip joints, low back or neck, come out of the pose immediately and rest. Spray your legs and arms with water from a spray bottle to dampen the skin. Slide your hands and arms completely through the “knot” of Full Lotus. Reach your arms through until you can bend the elbows and cup your chin with your hands. Remain for 5 to 8 breaths.

5. Roll onto your back on the mat, clockwise, nine times until you are facing the top edge of the mat. Release your hands from the pose and place them on the mat, on either side of your hips and jump back into Chataranga Dandasana and back through to sitting in Dandasana for the next pose.

Tips & Warnings

• As an advanced pose, you must be able to do a pain-free Full Lotus. If this is not possible,
• work with an experienced yoga teacher who can safely guide you through preparation poses.
• Do not do this pose if you have neck, low back, knee or hip joint injuries. While this pose is designed to help position the fetus, if you are pregnant consult with your physician before doing any yoga.

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