How to Do the Embryo Yoga Pose

The yoga embryo pose, or pindasana, is a backbend posture that deeply stretches the spine and legs while releasingthe hips and shoulders. You usually perform this pose by flowing into it directly after urdhva padmasana, so master that before attempting the embryo pose.

Difficulty: Moderately Challenging

Instructions

1. Flow directly into the embryo pose from urdhva padmasana, or the upward lotus posture. Exhale as you lower your crossed legs down towards the ground on either side of your head.

2. Extend your arms behind you, resting your upper arms flat on the ground, parallel to your body. Lift your hands and press your palms into your lower back. Relax into the pose. Hold the pose or move into a more advanced pose.

3. Lift your arms and wrap them around your outer thighs. Bring your hands together and pull the knees in as you lift the hips. Breathe slowly and deeply into the posture.

4. Hold your most advanced position of the yoga embryo pose for five deep breathe. Exhale as you release your arms, and then inhale while lifting back to a shoulder stand. Release your feet and bring your knees together. Exhale as you slowly roll your body down. Lie in a supine position and rest.

Tips & Warnings

• If you are struggling to clasp your hands together, use a yoga strap until you are more comfortable.

Resources

• Guide to urdhva padmasana

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