We all have those days where the world feels a little bit too loud and we just need to curl up and come back to ourselves. That’s exactly what Cosmic Egg Pose is for. It’s a beautiful, restorative shape that feels like a warm hug for your nervous system, helping you to quiet the mind and find a sense of stillness.
This pose is all about surrender and deep relaxation. It gently stretches the lower back and hamstrings while allowing your heart and mind to settle. Whether you’ve had a busy day at work or you’re looking for a way to wind down before bed, this pose meets you exactly where you are.
In this guide, we’ll walk you through how to feel into this nurturing shape and make it work for your unique body.
How To Do Brahmandasana (Cosmic Egg Pose)
Create your cosy space
Find a space where you feel comfortable and at ease. Roll out your mat or even a soft blanket. If you’d like a bit of extra support, have a bolster or a folded blanket nearby to pop under your hips later on.
Settle onto your back
Start by lying flat on your back, letting your arms rest gently by your sides. Take a big, deep breath in and as you exhale, feel your shoulders soften into the earth.
Hug your knees in
Gently draw your knees in towards your chest and give them a soft hug. This is a lovely way to check in with your lower back and see how it’s feeling today. there’s no need to pull tight—just a gentle embrace.
Lift your legs high
Slowly extend your legs up towards the sky, aiming for a 90-degree angle with your body. If your hamstrings feel a bit tight, keep a generous bend in your knees or use a yoga strap around your feet to help you feel supported.
Rest and breathe deeply
Let your arms rest out to the sides with your palms facing up, or keep them resting on your belly if that feels more grounding. Close your eyes and let your breath find its own natural, easy rhythm.
Soak in the stillness
If you’re practising this as part of your Yin Yoga ritual, you might like to stay here for 5-10 minutes. Focus on releasing tension from your jaw, your forehead, and your shoulders as you sink deeper into stillness.
The Benefits of Brahmandasana (and Yoga in General)
Physically, Cosmic Egg is a wonderful way to release the lower back and encourage a gentle stretch through the hamstrings and spine. By elevating the legs, we’re also helping to improve circulation and reduce any puffiness or fatigue in the feet and ankles. It’s a beautiful way to physically ‘reset’ after a long day on your feet.
Beyond the physical, this pose is a total balm for the nervous system. It encourages us to move out of that ‘fight or flight’ mode and into a state of deep rest. Because it’s so quiet and contained, it’s the perfect practice for those moments when you feel a bit overwhelmed and just need to come back to yourself.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a safe space within yourself where you can simply be, exactly as you are, without any expectations from the outside world.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Balasana Pose | Child’s Pose
- How to Do Constructive Rest Pose
- How to Do Ardha Uttanasana Pose | Halfway Lift Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla