Tortoise

Kurmasana

Pronounce: KOOR-MAH-sah-nah

Instructions

Sit with your legs stretched in front of you. Open your feet two to three feet wide. Bend your knees. Bend forward with an exhale and thread your shoulders under your knees. Stretch your hands to the sides. Lower your head. Straighten your legs to flatten your chest to the floor with an exhale. Hold the pose and take slow, deep breaths. Release your arms and rise with an inhale. Alignment Cues: Press legs against upper arms Push heels down and forward Legs straight Elongate torso Squeeze thighs in Modification: Keep your knees bent and point your hands forward.
Exercise Name: Tortoise Instruction: Sit with your legs stretched in front of you. Open your feet two to three feet wide. Bend your knees. Bend forward with an exhale and thread your shoulders under your knees. Stretch your hands to the sides. Lower your head. Straighten your legs to flatten your chest to the floor with an exhale. Hold the pose and take slow, deep breaths. Release your arms and rise with an inhale. Alignment Cues: Press legs against upper arms Push heels down and forward Legs straight Elongate torso Squeeze thighs in Modification: Keep your knees bent and point your hands forward. Primary Body Parts: Shoulders, Spine Secondary Body Parts: Glutes & Hip Flexors, Middle Back / Lats, Upper Back & Lower Traps Equipments: Categories: Forward bends, Hip openers, Seated