Embryo in the Womb Pose holding the feet (Garbha pindasana progression)

Technique

1. From a seated position with legs extended in front, cross the legs at the shins in front of you.
2. Grab the sides of the feet.
3. Balance on the sit bones.
4. Then roll back and forth nine times.

Form tips

1. When rolling on the back, make sure to roll on the side of the spine.
2. Use your breath to roll, exhale to roll down, inhale to roll up.

Similar Exercises

• Embryo in the Womb Pose
• Bent-legs transition Double Toe Hold
• Double Toe Hold
• Straddle roll-back to Pancake
• Straddle-up

Equipment

• Ground (hands or body)