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Garbha Pindasana Embryo in the Womb Pose
How to
Remember: this pose is done in Padmasana. All versions of Padmasana have the potential to cause knee injuries if forced before you are ready for them. Respect your body, and don't force this pose.
Note: this pose is best done in shorts. If wearing pants, roll them up as high on to the upper thigh as possible. From seated, spray the inner thighs all the way to the knee with water. Take the feet into Padmasana, right foot first. Now, spray your arms with water up to just past the elbow. Take your left hand and try to push it through the hole that is in front of your left foot. Note: not behind the foot. Try to bring yourself through all the way to the elbow. Now do the same with the right arm in front of the right foot. It is important to the do the left arm first, because the left leg was the last one to come into lotus and thus you need to lock it in place with the arm. If you do the right side first, the left leg will start to come out of lotus as you move into the pose, and it will become much more difficult.
Alternately, skip the spraying of water. Sometimes you are sweating enough that you create your own lubricant.
I find that once you are there you can wiggle your arms through, by trying to bend your elbows, quite a bit more than was initially possible. Now you can try to take your hands together and interlace the fingers. If this is possible, you might try taking hold of your chin with your hands (it is possible to hook the thumbs under the chin to help secure the grip). Finally, you might see if you can take your hands to your forehead, or grab your ears.
Once in this position, try to hold and balance.
Now for the fun part: see if you can roll back onto your back, and then up to this same balanced position. Try to do this nine times, clockwise, in a circle. This is where the name "Embryo in the Womb Pose" comes from.
You might try Pigeon Pose, as a chance to work on flexibility in the hips. Gomukasana is also another good option, which has the benefit of working shoulder flexibility, which, though not an integral part of Garbha Pindasana, doesn't hurt. Alternatively, Square Pose is a good way to prepare your hips for lotus. If you are already doing half lotus, you can try working Ardha Badha Padma Pachimottanasana on both sides.
Finally, if Padmasana is working for you, you can try taking it. From there just see if you can lift your knees toward your chest and balance. You can hold on to the outsides of your legs. If you like, from there, try the rolling back and forward to balancing as described above for the full pose. The movement is very similar in this pose, as is the balance (in fact, as with many modifications, it may be harder in the modified version), and will help you to train for it when you are ready for the full pose.
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Transitional Poses
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