Initiate by sitting down on a mat, keeping your legs crossed and arms at the side. Your palms need to rest upon the floor in order to support you. In this stage you must breathe in and breathe out in a normal manner and stay comfortable. Being a beginner, you need to sit leaning the wall in order to support your back
Take a long breathe and stiffen the muscles of the limbs. Your back must be pressed against the wall and your crossed legs upward. While doing this you are supposed to tilt somewhat away from the wall. However, there is a psychological feeling that there is a wall in order to prevent you is always there. While tilting at your hips, you might see that your body is shaking and your legs fall down to the floor. This happens with the beginners. With the pace of time, you will be capable of bending your hips and raising your legs
After raising your legs, you can make use of one hand in order to support your legs so that you can remain in this pose. Try moving your arms that has supported your legs in order to remain in this pose
Use your strength in order to push one arm from your folded legs from between the calf muscles and thigh. You can perform only one arm at a time. Your right arm reaches your right leg and your left arm reaches your left leg
Remain in this pose for 1 minute and in order to release, you are supposed to tilt forward from your hip and release the legs that has been folded.
The main anatomical focus is upon maintaining balance. You must remember to move into the pose slowly so that you can maintain balance. Have a point of focus for maintaining balance. Do not force the arms through the legs.
Garbhasana is quite effectual in case of nervous disorders. It tends to cure any kind of problems related to nerve in the human body. Furthermore, this form of yoga has been proved to be effective at managing anger within a short period of time. Hence, a person who tends to get angry in short time can perform this yoga and attain relief.
There are various benefits of performing this form of asana that has been pinpointed below:-
It tends to possess a modifiable effect upon the adrenal glands and is effective in calming the excited mind
Any form of nervous problems can be cured with the regular practice of this pose
It is effectual in curing anger
It tends to tone the abdominal organs
It is beneficial in case of indigestion problems and helps in increasing appetite
A persons sense of balance tends to be enhanced to a greater degree
A person possessing knee pain or injury must try avoiding this form of yoga asana as it might worsen the situation badly. Furthermore, a person with high blood pressure problem must also avoid performing this yoga in order to prevent the problem from escalating.
Beginner's can keep a bolster between their knees in order to place the upper body, arms and head and make the pose quite comfortable. This shall assist the pregnant women as well as people who are fat. You can as well place a blanket between the heels as well as buttock and hence sit upon it. This will reduce the pain on knees and hips. In the beginning it is common for you to fall either forward or backward. Take the assistance of the wall to prevent you from falling.
A person possessing hairs in their legs might find it difficult to insert their arms in between the legs. A person with lot of fat or muscles over their legs might also face difficulties. Hence, in order to facilitate the insertion of the arms between the legs you can make use of oil or water. This shall assist in smooth functioning of the asana.
It has been viewed that most of the people tend to feel a slight stretch in their hips, back, shoulders as well as arms while performing the pose. Remember that the feeling of the stretch must not be straining, it must be smooth and relaxing. In order to attain higher support and to ensure that you are not making use of the muscle strength, you can make use of the pillow or a thick towel between your legs and under your torso. Taking use of these props might reduce the intensity and will also permit you to relax completely in this pose.
Owing to the fact that this pose cannot be performed themselves by the initiators, requirement of the partner is sought while performing the asana in order to accomplish the goals of the asana and to complete it effectively. In performing the pose, the learner might fall forward or backward. Though the wall might prevent you from falling backward but a better option would be to ask a partner to support you from the front side. Being a beginner, you might fall down in any direction, so this exercise can be done leaning over the wall behind you and a partner can support you from front side.
The various preparatory poses for Garbhasana are Padmasana, Kukkutasana and Tolangulasana.
In order to attain best results from this yoga postures, you can do this yoga pose with other yoga asana such as Ardha Chandrasana, Mandulasana and Halasana.
In order to deepen into the pose concentrate on your breathe. Do not focus too much regarding controlling your breathe but you need to breathe naturally and freely. In case of any problems in breathing you can take deep inhalations as well as exhalations in order to view how you feel.