Pindasana aka “embryo pose” is an inverted posture in which is great for your back and improving core strength. Pindasana is also one of the Prana Vashya™ Primary Series finishing postures.
How to get into the position
From Padma Sarvangasana (i.e. shoulderstand with your legs folded in lotus) and on the inhalation, bend your knees down to your chest. Then as you exhale, bind your hands and move your thighs closer to your abdomen so that they remain together. Hold this position for five full breaths.
With every inhalation, lift your waist high. With every exhalation, try to bend your knees more towards your chest and bind your hands further. Ensure you keep the weight on your shoulders.
Benefits
Pindasana:
Works the arms and shoulders, back and core muscles
Also benefits your hips and neck
Helps to open the Crown Chakra (Sahasrara Chakra), Third Eye Chakra (Ajna Chakra), Throat Chakra (Vishuddha Chakra), and Solar Plexus (Manipura Chakra)
Contraindications
Avoid this posture if you have any ankle, knee or hip issues.