Garbha Pindasana (Womb Pose)

First sit in Padmasana placing your left foot on your right thigh and your right foot on the left thigh.

Then, insert your arms in between the thighs and calf muscles of the legs and fold the arms at the elbows.

While doing this, you have to lift the cross-legged portion of the body, upwards.

When you fold your hands, to hold the ears, they will assist you to raise the lower part of the body.

In this asana, you have to balance the body with only your buttocks.

Keep looking straight ahead and hold this asana position for 5-6 breaths.

When you are ready to release the pose, leave the ears, lower your legs, and slowly loosen the arms.

Now cross the legs in the other way and repeat the pose.

Not focusing on the breath.

Not building your core foundation before practicing the pose.

Increases core strength in the body.

Relaxes the glutes and the sitting bone.

Relaxes the lumbar spine.

Increases the flow of prana.

Strengthens the abdominal muscles and pelvic region.

Massages the digestive organs and improves digestion.

Tones the liver and spleen and enhances detoxification.

Strengthens the uterus and rectum.

Activates the parasympathetic nervous system.

Avoid in case of sciatica, slipped disc or other spinal problems.

Avoid in case of any injury or surgery in the ankles, knees, hips or back.

Avoid in case of lack of your body-breath connection.

Avoid in case of piles, inflamed prostate glands or urinary tract ailments.

Avoid in case of vertigo or hight blood pressure issues.

Avoid during pregnancy or do not practice without guidance from a yoga professional.

Avoid in postnatal care and during mensuration.

Senior citizens are advised to avoid this pose.