Tortoise Pose | Kurmasana

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.

MINDFULNESS PRACTICE

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.

KURMASANA BENEFITS

The tortoise is a very soothing pose that strengthens the back, opens the hips and tones the abdominal organs.

CONTRAINDICATIONS

Back injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with seated forward bend, extended side angle pose or standing forward bend and then progress to tortoise pose. Follow-up with staff pose, seated spinal twist or bridge pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Heron pose
Cow face pose with eagle arms
Easy pose with ear to shoulder stretch
Rabbit pose

YOGA ESSENTIAL FLOWS