tortoise
kurmasana
Tortoise opens the hips and stretches the legs,
back, and shoulders.
This posture draws the focus of the mind inward
and promotes surrender, inner security and tranquility.
From staff posture, spread the legs out as wide as
comfortable.
Bend both knees and slide the arms under the
knees.
Rock back and forth to slide the arms further
under the legs and to bring the arms behind your back with the palms facing
down.
Begin to straighten the legs, pressing out
through the heels, using the legs to pull the shoulders down to the floor.
Let the head hang, or bring the chin or forehead
to the floor.
Breathe and hold for 3-8 breaths.
To release: slowly bend the knees and rock the
hips to gently slide the arms from under the legs.
Have the arms reaching out towards the sides of
the room.
