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.

Recent or chronic injury to the hips, arms or shoulders.

side seated angle, staff pose, inclined plane, revolved head to knee.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.