Garba Pindasana (Foetus in the womb pose)

By YogaGarba Pindasana (Foetus in the womb pose)

In Sanskrit “Garba” means “Womb”, “Pinda” means “round mass”.  The English name is “Foetus in the womb pose”. This asana is called Utthankoormasana, the stretching tortoise pose or Embryo pose.


Position : Sitting

Type : Locking pose

Spiritual Awareness : Manipura chakras.
Physical Awareness : Maintaining balance and coordinating movements with breath.

Dosha Suitability : Tridoshic

Introducery Asanas : Padmasana, Kukkutasana, Tolangulasana



  1. Sit in Padmasana. Insert an arm between the thigh and calf of each leg and bend the elbows under the calves.
  2. Fold the arms upward and raise the legs. Exhale, hold the ears, balancing the whole body on the coccyx.
  3. The eves may be open or closed.
  4. Maintain the final position for as long as is comfortable. Breathe normally. In the final position the breath is shallow because the stomach and lungs are compressed.
  5. Let go of the ears, lower the legs and slowly release the arms from the legs.
  6. Cross the legs the other way around and repeat the pose.
  7. This asana may also be performed lying on the back.


Follow-up Asanas: Makarasana or Shavasana if required.

Spotlight Effects: Balance and coordination.


Physical Benefits: 

  1. This asana has a regulating effect on the adrenal glands and calms an excited mind.
  2. It massages and tones the abdominal organs, stimulates the digestive fire and increases the appetite.
  3. It also develops a sense of balance.


Therapeutic Benefits:

  1. It helps alleviate nervous disorders generally.
  2. Those who experience uncontrollable anger may practice it throughout the day.
  3. Helps with improving balance and coordination.


Precautions and Contraindications:

  1. Knee injuries.
  2. Spinal problems.
  3. Hip injuries.

Get in Touch…

Addresss: Himalayan Yoga Ashram, Himalayan Yoga association, Gulab Nagar, Tapovan, Rishikesh, 249137, Uttarakhand
Contact no. : +919760206223
Email Id: [email protected]

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