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Garbhasana (Embryo in Womb Pose): Steps, Variations & Benefits

As the name suggests, Garbhasana imitates the fetal position, mirroring the serene embrace of a baby in the womb. It celebrates the essence of birth and new beginnings, inviting us to find solace within ourselves.

Garbhasana (Embryo in Womb Pose)

Garbhasana derives its name from two Sanskrit words - "Garbha," meaning womb, and "Asana," meaning pose. Together, they create the imagery of a blissful embryo nestled in the safety of its mother's womb. The enchanting sounds of Sanskrit bless this pose with a poetic touch. Garbhasana is pronounced as "Gahr-bhah-sa-na." Before we dive into the nurturing embrace of this pose, let's understand the magic it works on our physical and energetic bodies. Garbhasana primarily stretches the lower back, hips, and thighs, while fostering a sense of grounding and connection with the Earth.

How to Perform Garbhasana (Embryo in Womb Pose)

  1. Start by standing tall on your yoga mat with your feet hip-width apart.

  2. Gently bend your knees and lower your body into a squatting position.

  3. Bring your arms inside your legs and clasp your hands, creating a secure cocoon around your bent knees.

  4. Now, tuck your head and chest slightly between your knees, resembling the fetal position.

  5. Breathe deeply and feel the embrace of your arms, nurturing your body and soul in this cozy space.

  6. Hold the pose for a few breaths, savoring the sense of security it brings.

  7. To release, slowly straighten your legs and stand tall, allowing the warmth of the pose to linger within you.

Garbhasana (Embryo in Womb Pose)

When to Do It

Garbhasana is an excellent pose to practice in the morning to set a nurturing tone for the day or at night to wind down and find comfort before sleep.

Preparatory Poses

To ease into the fetal embrace, try preparatory poses like:

  • Malasana (Garland Pose) to open your hips

  • Baddha Konasana (Butterfly Pose) to stretch your inner thighs.

Follow-up Poses

After cherishing the sense of security in Garbhasana, move on to complimentary poses like Balasana (Child's Pose) to stretch your back or Paschimottanasana (Seated Forward Bend) for a gentle release.


Garbhasana resonates with the Muladhara Chakra, or Root Chakra. This energy center grounds us to the Earth, providing stability and a strong foundation.

Root Chakra (Muladhara)

Mantra for this Pose

As you cradle yourself in Garbhasana, silently repeat the mantra "I am safe, I am nurtured" to deepen the sense of security and comfort.

Alignment Cues

To fully immerse yourself in the womb-like embrace, follow these alignment cues:

  • Keep your spine gently rounded to mimic the fetal position.

  • Relax your shoulders and neck, releasing any tension.

  • Create a sense of containment with your arms around your knees.

  • Find a steady breath to nurture yourself in this nurturing pose.

Duration of Hold

Hold the Garbhasana for about 30 seconds to 1 minute, allowing yourself to sink into the embrace and connect with your inner self.


Softly gaze downward, focusing on your breath and the sense of comfort it brings.

Physical & Spiritual Awareness

Garbhasana is not just a physical pose but a journey inward. Embrace the symbolism of rebirth and renewal as you cradle yourself in the womb of serenity.

Beginners’ Tips

If you find it challenging to hold the squat, place a cushion or yoga block under your heels for support. Remember, this pose is about surrendering and finding comfort.

Who Should Not Do It

Individuals with knee or lower back injuries should avoid Garbhasana. If you are pregnant, practice this pose with caution or consult a qualified instructor.

Who Should Do It

Garbhasana welcomes all souls seeking solace, nurturing, and a sense of home within themselves. If you wish to reconnect with your innermost self, this pose is calling out to you.

Benefits of Garbhasana (Embryo in Womb)

  1. Emotional Rejuvenation: Garbhasana promotes a sense of safety, easing anxiety and stress.

  2. Hip and Lower Back Release: The pose stretches and releases tension in the hips and lower back.

  3. Grounding: As the Root Chakra is stimulated, you'll feel more rooted and connected to the Earth.

  4. Self-Nurturing: Garbhasana encourages self-care and self-compassion.

Variations of Garbhasana (Embryo in Womb)

  1. One-Armed Embrace: Try folding one arm inside the knees and reach the other arm overhead, creating a half-embrace.

  2. Rocking Embryo: Gently rock back and forth in Garbhasana to experience a soothing motion.

Modifications for Garbhasana (Embryo in Womb)

If you experience discomfort in the squat, use props like a cushion or block to support your heels.

Common Mistakes

  • Rounded Shoulders: Avoid hunching your shoulders; instead, keep them relaxed and away from your ears.

  • Straining the Neck: Tuck your head in comfortably without compressing your neck.

Safety and Precautions

As with any yoga pose, listen to your body and avoid forcing yourself into the position. Respect your limitations and practice mindfully.

Additional Preparation Tips

  • Direction to Face: Face the East while practicing Garbhasana, embracing the energy of new beginnings.

  • What to Wear: Choose comfortable, loose-fitting attire for ease of movement.

  • Suitable Place and Essential Oil or Fragrance: Practice in a peaceful space that allows you to connect with yourself. Use calming essential oils like chamomile or lavender to enhance the experience.

  • Music for this Pose: Soft, gentle instrumental music or soothing nature sounds can complement the serenity of Garbhasana.

So, dear souls, allow yourself to be cradled in the tender embrace of Garbhasana, and rediscover the infinite love and nurturing within your own being. Embrace the magic of this pose, for it holds the wisdom of new beginnings and the comfort of coming home to yourself.

Wishing you peaceful moments of self-discovery and contentment on this blissful journey. Namaste!

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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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