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My Ashtanga › Primary Series

An illustration of Pindasana, Embryo Pose, from the Ashtanga Primary Series.

Pindasana

Embryo Pose

Sanskrit
Pindasana
English
Embryo Pose
Sequence
Closing · step 114 of 124
Held for
10 breaths
Drishti
Nasagrai, tip of nose

Getting into Pindasana

From Urdhva Padmasana, release your hands from your back and use your abdominal strength to lower your lotus-folded legs down toward your face, wrapping your arms around your shins to hold the curled shape.

What a teacher would tell you

  • Draw knees toward chest.
  • Hold the lotus.
  • Shoulders grounded.

These are the corrections My Ashtanga speaks aloud while you hold the posture.

The whole series, counted aloud in Sanskrit or English: My Ashtanga on the App Store · the full sequence · printable chart