The term Pindasana is composed of two words pinda, which means embryo or foetus and asana, which means posture. It is an advanced seated pose wherein, your body creates the pose like the foetus in the womb. It requires flexible hips, knees and back and should only be practised under the guidance of an experienced yoga teacher. When done regularly, this asana stretches and strengthens your spine and shoulders and improves digestive health.

  1. Pindasana (Embryo Pose) steps: Correct way to do Pindasana
  2. Benefits of Pindasana (Embryo Pose)
  3. Easy modifications of Pindasana (Embryo Pose)
  4. Precautions to take before doing Pindasana (Embryo Pose)
  • Lie down straight on your back. Keep your hands next to your body on the floor 
  • Inhale and raise your legs, bringing them in Halasana or Plough Pose 
  • Support your back with your hands; your elbows should be touching the ground
  • Now inhale and then exhale a couple of times to check whether your body posture is stable
  • Next, fold your legs in padmasana pose
  • Instead of the steps mentioned above, you can also directly sit in dandasana pose, into urdhava padmasana and then lie down on your back
  • Wrap your hands around your legs and bring them down to your face so that your face and your knees come closer to each other.    
  • Keep your eyes on your nose or on your naval, whichever helps you maintain the final pose
  • You can stay in the posture for 60-90 seconds depending on your capacity
  • After that, slowly bring your legs back. Initially, you can do it for a short period of time (30 seconds is enough) then gradually increase the time period

Asanas to do before practising pindasana

  • Bridge Pose (Setu Bandhasana)
  • Hero Pose (Virasana)
  • Shoulder Stand (Sarvangasana)
  • Plow Pose (Halasana)
  • Ear Pressure or Knee to Ear Pose (Karnapidasana)
  • Inverted Lotus Pose (Urdhva Padmasana)

Asanas to do after Pindasana

  • Fish Pose (Matsyasana)
  • Raised leg pose (Uttana Padasana)
  • Headstand (Sheershasana)
  • Bounded Lotus Pose (Baddha Padmasana)
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Like every physical technique/posture of yoga, pindasana combines physical, mental and spiritual aspects of the body and has a plethora of advantages. Some of them are mentioned below:

  • Strengthens arms, shoulders and neck muscles
  • Relaxes the spine, especially the lumbar spine
  • Increases hip and knee flexibility
  • Improves digestive health
  • Provides relief from abdominal cramps and helps strengthen abdominal muscles
  • Relaxes and stabilizes the mind and body
  • If your neck is not flexible enough, you can put a towel beneath your shoulders. This would relax your neck and help you ease into the posture
  • If performing padmasana is difficult for you then you may simply cross your legs in sukhasana posture
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  • Those who are affected with back pain, headache or high blood pressure should not perform this asana
  • Those who have an injury in their knees, shoulders, neck or hips should not practise urdhva Padmasana
  • Don't push yourself into this asana, give your body some time to adjust to it
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