Womb Embryo Pose - Garbha Pindasana


Womb Embryo Pose or Garbha Pindasana is a variation of the lotus pose.
Garbha Pindasana comes from the Sanskrit “Garbha”, uterus or womb, and “Pinda”, embryo. Basically, Womb Embryo Pose is a buttock-balancing Padmasana, with arms going into the (very) small space behind the knees, and the hands coming out in front.
This pose provides exercise for both the upper and lower body. It is particularly good for women, especially those who are pregnant, and can be practiced up through the first trimester. It strengthens the arms, opens the hip joints, dissolves fat in the lower abdomen, and wards off diseases of the liver and spleen. Moreover, this pose connects the body and the soul as one enters the posture by calming the mind.

Step-by-Step Instructions

Step 1
Begin by sitting on your mat in Padmasana, with your left foot placed on your right thigh and your right foot on your left thigh.
Step 2
Interlace your hands, creating a space between your thighs and calves, extending up to your elbows.
Step 3
Lift your legs towards your shoulders while bending your elbows, and place your hands on your face with your fingers positioned below your ears.
Step 4
In this position, you are seated completely on your buttocks.
Step 5
Press your heels onto your abdomen on each side of your navel.
Step 6
Direct your gaze forward and take five deep breaths.
Step 7
Gently lean forward and attempt to lower your head towards your hands.
Step 8
Exhale and roll back along your spine to the right side.
Step 9
Inhale as you roll up, pivoting on the left side of your spine and returning to a seated position on your buttocks.
Step 10
Continue repeating this rolling motion in a clockwise direction, synchronizing it with your breath, until you complete a full circle.
Step 11
Inhale and sit up, bringing your palms to the floor.
Step 12
Release your arms from the interlaced position.
Step 13
Release your legs from Padmasana, crossing them on the opposite side, and repeat the above steps.
Step 14
Straighten your legs and relax.

Benefits and Contraindications


Massages lymphatic tissues, kidneys and ureter channels

Strengthens uterus/aids childbirth

Improves flexibility of hips, knees, ankles

Stimulates digestion

Balances the adrenal glands

Strengthens spine and back muscles

Improves balance


High blood pressure


Back, hip, knee or ankle injuries

Modifications and Props for Beginners

Garbha Pindasana can be challenging for some practitioners, especially those with limited mobility. Here are some modifications using props that can make the pose more accessible:

  • If you’re unable to hold your crossed ankles in this pose, you may use a yoga strap to bend them together.
  • You may hold the upper arms below the armpits on the opposite side or your palms clasped around the neck.
  • If you face difficulty to touch your ears with your fingers, then you may also keep your palms in Anjali Mudra
  • Place a folded blanket under your hips to help elevate the hips and support the lower back. This can help to alleviate any discomfort in the lower back and make it easier to roll into the pose.
  • Place yoga blocks under your knees to help support your legs in the rolling action. This can make it easier to move into and out of the pose without putting strain on the knees or hips.
  • If you have trouble balancing or maintaining the position of your legs, you can use a wall for support. Place your feet against the wall and use it to help guide your rolling action.

Useful Tips

  • When folding in the lotus, move your calf and thigh like they’re one connected unit.
  • Once through the arms, relax the entire body.
  • Breathe and carry up from the area within the final balance position, then jilt and rock-n-roll.

Frequently Asked Questions

Is Garbha Pindasana suitable for beginners?

Garbha Pindasana is an intermediate level yoga asana that requires a certain level of flexibility and strength. It’s not recommended for beginners who haven’t developed the necessary foundation in yoga practice. However, with regular practice and proper guidance from a qualified yoga teacher, beginners can gradually work their way up to practicing Garbha Pindasana.

What are some common mistakes to avoid while practicing Garbha Pindasana?

Common mistakes to avoid include using momentum to roll into the pose, forcing the body into a tight ball, and holding the breath. It’s important to move slowly and mindfully into the pose, and to use the breath to support the movement.

Can Garbha Pindasana be modified for those with limited mobility?

Yes, Garbha Pindasana can be modified by using props such as blocks or blankets to support the body in a more comfortable position. It can also be practiced in stages, gradually working towards the full expression of the pose.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.