How to Do a Yoga Turtle Pose

The turtle pose is also known as the kurmasana. It is a yoga pose where the human body imitates the form of a turtle sticking its head and four limbs out, and then pulling its head and limbs back into its shell. It involves gradual execution and takes careful positioning of certain body parts to achieve its benefits. This position opens up the hip, which then provides good circulation around the area. The back will have a good stretch as well as the groin, lower extremities, upper extremities and shoulders. It also serves as a good position for your spine and abdomen. Here are some steps on how to do a yoga turtle pose.

Things You'll Need

• Exercise mat

Instructions

1. Start in a long sitting position. Spread your legs as wide as you can, with your knees slightly flexed. Take a deep breath, then exhale as you lower your upper body forward gradually and stretch both your arms out overhead. Stay in this position for a few seconds. Allow your body to feel the elongation of your spine, the slow stretch on your lower back and upper extremities, and the contraction of your abdominal muscles.

2. 

   Elevate your body back up. Then slowly twist your torso to the left and inhale. Exhale as you slowly reach for your left foot with both arms and lower your body on your left leg. Raise your body back up and do the same on the right side. These side stretches will also help prepare your entire body for the position.

3. Bring your legs closer together with both your knees bent. Gradually lower your upper body forward and slowly slide both arms under your legs as far as possible. Your palms should be facing down. While doing this motion, lower your head until your chin is in contact with the floor.

4. 

   Stretch your bent knees very slowly. As you press you legs down to straighten or extend them, your upper body will move closer to the floor providing a more beneficial stretch on your spine. Your shoulders, head and neck should be slack and relaxed. Maintain this position for a short while, breathe with ease and feel the stretch all over your body.

5. Slide your stretched arms to the side and slowly flex your extended legs. Bring your feet closer to each other, and maintain your arms under your legs, but more relaxed. As you relax your arms and legs, your torso will automatically elevate slightly from the floor.

6. 

   Position one foot on top of the other. Lower your head and upper body a little bit more. Then slowly bring your arms on the sides of your body. If you are flexible enough, you can loop your arms around your lower back. Maintain this position for a few minutes. Then gradually open your arms and stretch your legs back. Execute Steps 3 and 4 all over again.

Tips & Warnings

• Not all yoga postures are suitable for everyone. So make sure to check with your doctor before performing this pose or any other yoga poses you are planning to execute.

• You have to perform this yoga pose according to your body's own capacity. Do not stretch your body parts beyond their limits to avoid straining your muscles. If pain sets in, then you have to reposition your body and make yourself comfortable with the pose.

• Do not perform this pose if you had recently fractured your hips, shoulder or arms.

Resources

• Read this Article in Spanish