> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Embryo in the Womb Pose wrapping the legs
> Intermediate · Dynamic · Bilateral. Flexibility, balance
Also known as: Garbha pindasana progression.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Lucie |
| **Video length** | 41 s |
## 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.
## 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.
## Muscles
Flexibility
- Pelvis
- Hamstrings
- Quadriceps
- Spine
- Hip adductors
## Equipment
## Appears in
## Progressions
Intermediate
## Regressions
Novice
Advanced
Advanced
Elite
Intermediate
Advanced
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/embryo-in-the-womb-pose-wrapping-the-legs-e18t). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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