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Strike a Pose: Embryo

I love poses that really stretch out your spine, and this pose called Embryo will give you an amazing stretch from your neck to your tailbone. It's one the postures of the Ashtanga closing sequence, but you'll find it in other yoga classes as well.

Sanskrit Name: Pindasana
English Translation: Embryo Pose
Also Called: Baby Pose

Want to see how to get into it? Then

  • After doing Shoulderstand, Ear Pressure pose, and then Balancing Lotus, just lower your knees down towards your face. If your legs are in the lotus position, that's great, but the pose is still highly beneficial if your legs are crossed at the shins.
  • You can do this pose by supporting the weight of your body (with your elbows on the ground and your palms on your lower back) or by balancing on the shoulders. If you can balance without your hands, work on wrapping your arms around your thighs and clasp your fingers by your hamstrings. Try to distribute the weight evenly across your shoulders, and don't lean too much on your neck.
  • When you're in this pose, you should feel relaxed, calm, and comfortable. You should feel a wonderful stretch throughout your spine. If you feel pain or your breath gets constricted at all, keep your hands on your lower back and lift your knees up as much as you need to be able to breathe freely.
  • Stay here for five or more breaths, or come out of it when you're ready.

Fit's Tips: When in this pose, try to make your body as small as possible, as if you were a baby in the womb.

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