Vinyala

Pose sheet

Side Embryo in Shoulderstand

Pārśva Piṇḍāsana (Sarvāṅgāsana)पार्श्व पिण्डासन (सर्वाङ्गासन)

Fold your Lotus legs sideways in Shoulderstand, supporting your back with both hands.

Open this pose in the 3D body

Steps

Support

Shoulders, upper arms, and elbows; occiput resting; knees depending on depth.

Enter

  1. From Shoulderstand, cross your legs into Lotus.
  2. Exhale; fold your Lotus legs and embrace them: Piṇḍāsana.
  3. Place your palms behind your ribs again.
  4. Turn your pelvis right; exhale and lower both knees.
  5. Bring your left knee beside your right ear.

Hold

  1. Press both shoulders and upper arms into your support.
  2. During the rightward turn, keep your left shoulder especially grounded.
  3. Keep your head centered and still.

Exit

  1. Exhale; raise your Lotus legs and repeat on the other side.
  2. Resume Shoulderstand; reverse the crossing and repeat on both sides.
  3. Return to raised Lotus; uncross your legs and resume Shoulderstand.
Breathing
Exhale when lowering your knees; breathe normally while holding.
Duration
20–30 seconds per side.

Adapt

Adaptations

  • Partial descentKeep your knees elevated if they cannot reach the floor.
  • Blankets under shouldersElevate shoulders and upper arms; leave your head on the floor.
  • Shoulderstand support strapPlace it above your elbows, adjusted to shoulder width.
  • Alternative without LotusPractice Pārśva Halāsana with straight legs and feet to one side.

Variations

  • Piṇḍāsana: centered Lotus, arms embracing your legs.
  • Pārśva Ūrdhva Padmāsana: raised Lotus with a lateral twist.

Signals of effort

  • Inversion with weight on shoulders, upper arms, and elbows.
  • Hip external rotation and deep knee flexion in full Lotus.
  • Thighs close to your abdomen; trunk flexed and rotated.