Garbhasana (Fetus Pose) Steps and Benefits

The word Garbhasana comes from the Sanskrit word ‘Garbha’ which means fetus or Embryo and the meaning of Asana is a seat, pose or posture. When you perform this pose, your body looks like a shape of a fetus. So This Asana is named so. Fetus Pose is a balancing Yoga pose; you have to maintain your body weight on your buttocks. It is excellent pose to control your anger as well as for your Nervous system.

Preparatory Poses Kukkutasana, Padmasana (Lotus Pose), Tolangulasana (The weighing scale pose).

Level of Asana: – Intermediate.

Also Known as Foetus pose, Embryo Pose.

Steps of Garbhasana (Fetus Pose)

  • Sit comfortably in Lotus Pose (Padmasana). Look straight and keep your spine erect.
  • Now, gently insert your hands into the space between your thighs & calf muscles of your both legs.
  • After that, bend your elbows around the calf muscles to hold your legs.
  • Raise your legs along with the hands, breath out during this step.
  • In the next step, by your right hand hold your left earlobe and with your left hand clasp your right earlobe.
  • Maintain the entire weight on your buttocks. Remain in this pose as much as possible by balancing yourself. This is the final position. During this final stage breathe slowly.
  • Keep your focus on your breath.
  • For releasing the pose, release your hands from your earlobes and slowly lower down your legs on the floor. After that release your hand from between the legs.
  • Place your both hands in Gyan mudra and come back to Lotus pose.
  • Follow the same process for 3 to 5 times.

You can also keep your hands in the Namaskar pose, or hold your ear (right hand to the right earlobe and left hand to the left earlobe, this is a simple way, Do Garbhasana if you are uncomfortable to touch your earlobes by opposite hands as mentioned in the fifth step).

Benefits of Garbhasana (Embryo Pose)

  • Garbhasana is beneficial for your adrenal glands and relaxes your mind. Best Asana for anger management and Nervous related problems.
  • This Yoga pose, tones, and massages your abdominal organs.
  • Improves the function of your digestive system & boost your appetite.
  • Fetus Pose improves your sense of balance.


Those people who cannot perform Lotus Pose (Padmasana) comfortably don’t practice this pose. In case of hip injury avoid this; also avoid Fetus Pose in Pregnancy. Try to hold the final position for 30 seconds to get the benefits and day by day increase the time. Concern a doctor if you have a medical history. It’s important that, perform all the Asana & Breathing exercises in under the guidance of expert person.

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