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Step 1
Sit on the floor with your spine straight and your legs extended in front of you. Inhale deeply and as you exhale, bend your knees, placing your feet flat on the ground. Spread your legs a bit further than shoulder width apart.
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Step 2
Inhale once again, and as you exhale, lean your torso forward, keeping your spine straight. Place your arms below your knees with the palms resting on the ground. Your arms should extend past the outsides of your legs so that the underside of your knees is resting on your arms, just above the elbows.
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Step 3
Breath in deeply and then exhale, leaning all of the way forward until your forehead rests on the floor. As you lean forward, straight your legs and push your palms out to the sides. Your legs are now straight with feet flexed. You arms should be straight as well with your palms flat on the ground.
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Step 4
Incorporate the strap (you may need a partner to help). Rest the strap over the lower back and then grip an end in each hand. Bend your elbows and slowly inch your hands up the strap towards the center of the back. The goal is to eventually be able to intertwine your fingers; however, the sleeping tortoise pose is difficult and you should not rush it.
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Step 5
Lift your legs, drawing them closer together as you inch your hands up the strap. Naturally, your legs will lift slightly above your head and press firmly against the sides of your body. Enter the full pose by crossing one ankle over the other. Hold the pose for five full breaths and then exhale as you gently release your ankles and arms and slowly lift to sitting.
