Yoga Poses

Womb Embryo Pose Garbha Pindasana


Womb Embryo Pose is an advanced pose that requires flexibility in the hips, knees and ankles. Womb Embryo Pose is called so, because the shape resembles that of the fetus in the womb. In fact, this pose is said to be beneficial for pregnancy, preparing the fetus for the correct birthing position. The pose is sometimes accompanied by nine rock-n-rolls representing the nine months of gestation.

From staff pose, bend right leg, then left into lotus (placing sole of the foot on opposite thigh). Thread an arm between each the thigh and calf of each leg.  Bend the elbows and raise the arms and hands upwards. Bring the hands to the chin or face and pull the legs towards the upper body. Balance on the sit bones here for five breaths. Optional; Inhale, bend your head and hold with the hands, roll forward and swivel onto the right hip. Exhale rock backwards nine times. To exit the pose return to balance. Release one arm at a time. Lower the legs and uncross. Repeat crossing the left leg first.

Teacher Queues

Visualization Comments

When folding in lotus, move your calve and thigh like they are one connected unit. When threading the arms, relax the entire body. Breath and lift up from the perineum in the final balance position, then let go and rock-n-roll.

Technical Comments

When folding legs into lotus, bend the knee joint fully. Cradle the calf, holding under the knee and ankle. Gently place foot onto opposite leg. Repeat other side. Tighten lotus position by squeezing knees together and drawing feet towards hip creases. You may use your hands to help. Thread the left arm first, palm up. Slide it through to the elbow. If it is a tight squeeze, use a little oil or water to slide it through. Now lean a little to the right and work the right palm through to elbow. Let the knees come off the ground, and bend the arms bring the hands towards your face and bringing the legs with you.  Find your balancing point before you rock and roll.

Benefit Comments

  • Improves flexibility of hips, knees, ankles
  • Strengthens uterus/aids childbirth
  • Balances the adrenal glands
  • Massages lymphatic tissues, kidneys and ureter channels
  • Stimulates digestion
  • Improves balance
  • Strengthens spine and back muscles

Watch Out For:

  • Back, hip, knee or ankle pain (come out of the pose and modify or rest)
  • Falling forward or back (place bolsters or blankets behind hips


  • Back, hip, knee or ankle injuries
  • Sciatica
  • High blood pressure


  • Complete while lying on the back
  • Cross legs and wrap arms around legs, holding feet
  • Place bolster behind hips
  • Place strap around thighs


  • Bring hands into prayer posture

Yoga Counter Poses

  • Seated forward bend
  • Downward facing dog
  • Bow pose

Written By: Brenda Hamlet

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at

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