TORTOISE POSE
Sanskrit Name – Kurmasana
Sanskrit Name Meaning – Kurma – Tortoise, Asana - Pose
Type of Asana – Forward Bending Seated Yoga Pose
Target Areas – Full Body
WHAT IS TORTOISE POSE (KURMASANA)?
Tortoise Pose (Kurmasana) is an advanced forward bend seated yoga pose that stretches your legs, core, opens your hips, back, chest and shoulders.
DO NOT PRACTICE TORTOISE POSE (KURMASANA) IF:
You have a leg, hip or back injury
You have issues with blood pressure
You’ve recently had surgery
BENEFITS OF TORTOISE POSE (KURMASANA)
Improves posture and balance
Stimulates your abdominal organs
Stretches your hip flexors, opens your chest and shoulders
HOW TO PRACTICE TORTOISE POSE (KURMASANA) IN 3 EASY STEPS
Start in Staff Pose (Dandasana). Widen your knees so that they are shoulder width apart. Bend your knees with your feet flexed and draw them in closer to your hips. Extend your chest and arms down to the floor.
Bend your legs more and place your shoulders under your knees. Push your heels down and straighten your legs. Extend forward to the ground from your hip flexors. Touch your torso to the ground.
Practice this asana for as long as you feel comfortable and then exit the pose.
TORTOISE POSE (KURMASANA) VARIATION – USE A STRAP
Practice this asana using a strap to help pull your torso forward in a Seated Straddle Pose.
PREPARATORY POSES
Downward Facing Dog - Adho Mukha Svanasana
Standing Forward Bend – Uttanasana
Garland Pose - Malasana
FOLLOW UP POSES
Child’s Pose – Balasana
Downward Facing Dog - Adho Mukha Svanasana