Pindasana, also known as Embryo Pose, is a seated yoga posture that involves wrapping the arms around the legs and curling the body into a compact, fetal position. In this asana, the knees are drawn up towards the chest, and the arms are wrapped around the legs, with the hands clasping the opposite elbows. The forehead is brought to rest on the knees or as close to the knees as possible.
How to get into Pindasana (Embryo Pose)?
Begin by sitting in Lotus Pose (Padmasana) or Half Lotus Pose (Ardha Padmasana).
Slowly lower your upper body forward until your forehead touches the floor. Keep your arms at your sides, palms facing up.
Reach your arms around your back and hold onto your opposite elbows, placing your hands on your lower back or sacrum.
Inhale deeply, and as you exhale, roll forward and raise your hips off the ground. Keep your elbows and forearms on the ground.
Hold this position for several breaths, then release and return to Lotus Pose or Ardha Padmasana.
Modifications
If you find it difficult to reach the elbows, you can place the hands on the knees instead
If you have knee or lower back issues, you can use props such as blankets or blocks under the knees to make the pose more comfortable
Benefits
Stretches the back muscles and spine
Stimulates the digestive system and improves digestion
Calms the mind and reduces stress and anxiety
Massages the abdominal organs, improving their function
Stretches the hips and groin muscles
Improves blood circulation
Relieves tension in the lower back
Helps to release negative emotions and promotes a sense of inner peace
Contraindications
Avoid this pose if you have a knee or back injury or pain
Pregnant women should avoid this pose, particularly after the first trimester
Chakras
Pindasana is said to activate the Muladhara (root) chakra, which is associated with grounding and stability.
Doshas
Pindasana is thought to balance the Vata dosha, which can be aggravated by stress and anxiety.
Drishis
The drishti, or gaze, is on the tip of the nose in this pose. This helps to bring focus to the breath and calm the mind.
History Of Pindasana (Embryo Pose)
Pindasana is a traditional yoga pose that is often practiced in Ashtanga Yoga. It is said to stimulate the digestive system, increase circulation, and promote overall health and well-being. The pose is believed to be based on the fetal position, and is sometimes called "Embryo Pose" for this reason. In the Ashtanga Yoga tradition, Pindasana is often practiced as part of the primary series, following the seated postures and preceding the backbends. It is considered a preparatory pose for other more advanced postures such as Bakasana (Crow Pose) and Sirsasana (Headstand).
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