Hold the ears lightlyArms threadedKnees softGaze ahead, chin levelShoulders softSit bones steadyEmbryo in the Womb
Garbha Piṇḍāsana
Read what the gnome says
Embryo in the Womb! From lotus, thread the arms through the legs and cradle the head in the hands. Only if lotus is comfortable. Round gently, breathe slowly. Come out with care for the knees. Tiny, curled-up gnome.
Works on Hip rotators · Abdominals · Biceps
How to do it
- Sit in Lotus with the arms threaded through the gap between the calves and thighs.
- Draw the arms through and bring the hands to the ears.
- Lift the chest, round the spine slightly and rock gently; hold with calm breaths.
Common mistakes
- Don’t force the lotus: warm up the hips first.
- Don’t pinch the knees.
- Don’t hold the breath.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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