Garbha Pindasana

Garbha: Womb
Pinda: Embryo
Asana: Pose
Garbha Pindasana is the twenty-second pose of the primary series, and the seventeenth seated pose. This is the fourth pose of what is often called the “apex” of the Primary series—five challenging asana in the middle of the sequence.
Garbha Pindasana is a dynamic asana, still for five breaths and nine breaths while moving. The practitioner rolls the length of the spine nine times, said to symbolize the nine months of gestation.
It requires a very specific strength of the deep low belly, and helps to massage and align the spine. Like all of the apex postures of the primary series, it is a deep spinal flexion.
FOCUS ON…
This asana can be performed either in lotus or unbound, with crossed legs. In either case, it’s important to keep the spine deeply rounded, in full flexion. Endeavor to bring the hands and the head together, and to keep the hands touching the head while you roll. This will not only make the movement smoother, preventing flailing and throwing oneself about, but also encourage deeper flexion (better roll), and most importantly, force the deep abdominal muscles below the navel to work. If the hands and the head are apart, it’s easier to use momentum, or to roll upright by jerking the limbs.

From seated, place the legs into lotus. Squeeze the knees together, tightening the lotus. Reach the arms through the legs until they have passed through the lotus just beyond the elbows. Then, rest the chin in the hands or grasp the ears or hair.
The initial position is to balance on the sacrum
 for five breaths, as close to the tailbone as possible. After five breaths, rock nine times, turning clockwise each time. Rock all the way to balance on your shoulders. Turn the pelvis slightly, twisting the spine, while on the shoulders in order to turn. If you’re grasping the ears or hair while upright, continue to hold while you rock. The hands should not be allowed to come away from the head as you rock. You will likely find this requires an additional, or different, strength.
Each rock should be a controlled alternation between being balanced on the sacrum
 and on the shoulders, rather than shallow rocks on the torso or overzealous, unbalanced attempts. Use the breath intelligently, exhaling fully and quickly as you rock forward, inhaling as you roll backward. “Control” means that you should be able to stop and balance at any time on either the shoulders or pelvis, and not to rely on momentum to complete the movement.
VINYASA OF THE POSE
From Sat
jump through and land in Dandasanainhale.
Exhale, place the limbs in either unbound or lotus form. Lift the legs and balance on the pelvis, as near to the tailbone as possible. Five breaths here.

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