TORTOISE POSE INSTRUCTIONS
1. Start in staff pose, spread your legs a little wider than shoulder-width apart and bend the knees.
2. Lengthen your torso and fold forward.
3. Slide your arms under the thighs with the palms facing down and reach as far as possible.
4. Stay in tortoise pose for 30 seconds to 1 minute or for as long as it feels comfortable.
Widen your chest, keep your shoulders away from the ears and maintain your knees and toes pointing up. Reach your arms toward the sides and, as you exhale, lengthen your torso and deepen the stretch.
The tortoise is a very soothing pose that strengthens the back, opens the hips and tones the abdominal organs.