Embryo in Shoulderstand
Piṇḍāsana
Works on Abdominals · Shoulders · Hip flexors
How to do it
- Come into Shoulderstand and settle in with a long, steady neck.
- Fold the legs into lotus one at a time, keeping the hips stacked over the shoulders.
- Lower the folded knees toward the chest and wrap the arms around the legs; breathe, then undo the lotus and roll down slowly.
To come out, release the lotus, bring the legs together overhead and roll down vertebra by vertebra.
Common mistakes
- Don’t turn the head: keep the neck still.
- Don’t force the lotus.
- Don’t practise without a stable Shoulderstand first.
Benefits
- A compact inversion that keeps the legs close and the mind still.
- Builds balance and strength in the upper back.
- Opens the hips while the body is upside down.
Make it easier or different
- Easier: simply stay in Shoulderstand or half lotus.
- Support: fold blankets under the shoulders, with the head off the edge.
- Skip the arms: keep the hands on the back.
Take care: Skip with neck problems, high blood pressure, glaucoma, menstruation or pregnancy. Never turn the head in a shoulder stand.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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