Home 9 Yoga Poses 9 Embryo Pose (Pindasana)

Embryo Pose (Pindasana)

The Story Behind the Name:

Pindasana – Embryo Pose is one of the closing asanas  of Ashtanga Primary Series yoga that relaxes the whole spine, in particular the muscles of the lumbar spine.

Pindasana – Embryo Pose also strengthens the abdomen and improves the digestive system.

“Pindasana” consists of two Sanskrit words:

  • “Pinda” — meaning “embryo or small ball”
  • “Asana” — meaning “pose” or “posture”

Difficulty Level:

  • Advanced

Drishti Point:

  • Nose

Technical details and how to start:

  • Lie flat on the floor with straight arms and legs.
  • Inhale and raise your legs up so that your feet are facing the ceiling and go into shoulder stand pose.
  • Support the body with both hands (just like in the shoulder stand pose).
  • Once the body is balanced with hands, assume the lotus posture – bend right leg by placing the right heel on the left thigh and then placing the left heel on the right thigh. Use your hands to support the knees. Make sure that hands are straight but holding the weight.
  • Now lower your knees toward your head releasing your hands and wrap them around your legs, drawing your legs closer to your torso.
  • Remain in this position for five breaths.

Health Benefits:

  • Stretch the hips and knees.
  • Beneficial for all abdomen.
  • Relieves constipation.
  • Strength the side waist, lower abdomen and shoulders.
  • Bring balance and stillness.

Beginner’s tips

  • Keep thighs close to chest.
  • Modification: Support your back with your hands.

Safety Precautions

  • Avoid this pose if you have high blood pressure, back injury or knee issues.
  • Avoid this pose if you have problems with cervical spine or hyperactive thyroid.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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