1
Begin in Upward Lotus
From Urdhva Padmasana, keep the hips over the shoulders and the legs in full lotus.
How to do Embryo Pose (Pindasana)
2
Lower the Lotus
Exhale and slowly fold the lotus down towards your chest and head, rounding the spine. Keep the weight on the shoulders, not the neck.
3
Wrap the Arms
Wrap your arms around the backs of your thighs and clasp your hands or wrists.
4
Draw In
Gently hug the thighs in so the body forms a compact ball. Keep the breath slow and even.
5
Hold and Release
Keep the head still and gaze towards the nose. Hold for 8–10 breaths, then release the arms, support the back and roll down slowly before releasing the lotus.
✅ Benefits
- Gently stretches the back of the spine and the neck muscles
- Opens the hips
- Builds balance and control in an inversion
- Encourages a quiet, inward focus
🌿 Wellness Support
- Traditionally practised as part of the calming finishing sequence
- A curled shape that many experienced practitioners find soothing
⚠️ Precautions
- Come out immediately if you feel pain in the knees, neck or head
- Never force the lotus; cross the legs simply or practise Karnapidasana instead
- Never turn the head while in the pose
- Learn this with guidance from an experienced teacher
🩺 Check With a Healthcare Professional First If You Have
- Any knee injury, or a neck injury or neck pain
- High blood pressure or heart conditions
- Glaucoma, a detached retina or a recent eye procedure
- Pregnancy — avoid; traditionally inversions are also skipped during menstruation
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