How to Do the Tortoise Pose in Yoga

The Tortoise Pose, or Kurmasana, is a forward fold that opens your hips and massages your abdominal organs. It also increases flexibility in your spine and strengthens the neck. Like the Frog Pose, it is a pose that moves slowly and is held for several minutes for optimal effect. The Tortoise Pose should be performed after the body is warmed up. A good order for structuring a yoga practice at home is generally: seated meditation, sun salutations, standing poses, twisting poses, seated poses and hip openers, back bends, and finally Corpse Pose. Tortoise uses a seated forward bend, so you should incorporate it at the end of your practice.

Things You'll Need

• Yoga mat
• Comfortable clothing

Instructions

1. Sit down on your mat and extend your legs in a V shape in front of you. Take three to five breaths.

2. Inhale deeply. On your next exhale, bend forward from the hips, keeping your back as flat as possible. Grab hold of your toes or ankles. Stay here for several breaths and focus on bringing your upper body as close to the floor as possible.

3. Bend your knees to slide your arms under your legs. Your arms should be pointing behind you and your palms facing down.

4. Hold the pose for five to seven breaths.

5. Bend your knees slightly and bring your arms to your sides. Root your sitting bones into the floor and inhale, lifting your upper body back to a seated position.

Tips & Warnings

• This pose can also be performed with the knees bent.

• Take this pose slowly. Do not push your body further than it is willing to go. With practice, you will be able to bring your upper body to the floor.