Stretches neck, shoulders and legs
Stimulates thyroid and kidneys
Improves focus and balance
How to perform embryo
- Begin in Shoulderstand with your hands supporting your back. Cross your legs into Lotus.
- Lower your knees toward your head with an exhale.
- Slowly release your hands and wrap them around your legs, drawing your legs closer to your torso.
- Hold the pose and take normal breaths.
- Return your hands to your back. Lift your knees to the sky with an inhale, then uncross your legs to return to Shoulderstand. Repeat with the other leg on top.
- Thighs close to chest
- Do not turn neck
- Upper back on floor
- Heels close to pubic bone
Modification: Support your back with your hands.
Avoid this pose if you have high blood pressure, back injury or knee issues.
More yoga poses to discover
Embryo (Pindasana in Sanskrit) is an advanced yoga pose that belongs to the hip openers and inversions categories. This asana targets abs and glutes & hip flexors and neck & upper traps and also involves ankles and knees and quadriceps and shoulders and upper back & lower traps muscles. Embryo stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.