Embryo in the Womb Pose

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Technique

1. From a seated position with legs extended in front, take Lotus with the right leg first.
2. Thread the arms through the legs, starting with the right one.
3. Grab the chin with the hands or cover the ears.
4. Balance on the sit bones.
5. Then roll back and forth or in a circle, clockwise nine times.

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Form tips

• Proficiency with full lotus is recommended before attempting this version. Be careful when bringing the second leg in position. Make sure to close the knee joint completely before bringing the leg in.
• To make space to insert the arms, bring the knees closer.
• To thread the first (right)arm, you can use the left hand to lift the left foot slightly and make space. If threading the arms through the lotus is too much, you can try the version with the arms around the lotus.
• When rolling on the back, make sure to roll on the side of the spine.
• To roll in a circle, swivel the butt slightly to the right when in the air.
• Use your breath to roll, exhale to roll down, inhale to roll up.

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Muscles

Flexibility

Primary

• Glutes

Secondary

• Pelvis
• Hamstrings
• Quadriceps
• Spine
• Hip adductors

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Equipment

Ground (hands or body)

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Appears in

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Regressions

Embryo in the Womb Pose wrapping the legs

Intermediate

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