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Also known as: Garbha pindasana progression.

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Technique

  1. From a seated position with legs extended in front, take lotus with the right leg first.
  2. Wrap the hands around the lotus and clasp your hands.
  3. Balance on the sit bones.
  4. 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.
  • 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.
Risks
  • The lotus pose requires a significant degree of external rotation in the hip joints. If the hips are tight, the body may attempt to compensate by putting pressure on the knee joints, which can lead to meniscus tears and ligament strains.

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Muscles

Flexibility

Primary

  • Glutes

Secondary

  • Pelvis
  • Hamstrings
  • Quadriceps
  • Spine
  • Hip adductors

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Kneeflexion
Hipexternal rotation
trains stretches

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Progressions

e18s

Embryo in the Womb Pose

Intermediate

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Regressions

e18u

Embryo in the Womb Pose holding the feet

Novice
w01v

Bent-legs transition Double Toe Hold

Advanced
w01u

Double Toe Hold

Advanced
w01t

Straddle roll-back to Pancake

Elite
e0xe

Butt balancing pike fold

Intermediate
e192

Half Upward Facing Intense Stretch Pose

Advanced
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