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Tortoise Pose
Also Known as Kurmasana
About the Tortoise Pose/Kurmasana
This pose is named so because the practitioner (yogi) looks like a tortoise with his limbs spread outwards. This is a seated type of asana. It is a slightly difficult pose to perform.
Benefits of Tortoise Pose/Kurmasana
* The pose helps you open your shoulders and hips.
* The pose allows you to stretch your back and your legs.
* The pose allows you to elongate your spine.
* It helps you stimulate the organs of your abdominal region.
* It helps the shoulders, neck and head to relax.
* The pose allows you to attain a sense of mental calm and peacefulness.
How to do Tortoise Pose or Kurmasana?
Step 1: Sit on the floor with your legs in front of you and your torso as well as spine dug almost vertically into the ground.
Step 2: Fan out your legs as wide as possible.
Step 3: Raise your legs slightly above the floor by dragging the feet a bit forward, followed by digging the heels into the floor and then bending the legs at the knee.
Step 4: Bend your torso forward. Spread out your hands and slip them underneath the respective knee. Keep them as close to the floor as possible. The direction of the palms should be downwards, facing the floor. You can either keep the fingers close to each other or fan them out to get more balance.
Step 5: Start straightening your legs by pressing both the knees downwards and by dragging forward both your heels.
Step 6: Firmly press down your arms with your knees. Attempt to touch your forehead to the floor.
Step 7: Hold the position for about 5 to 10 seconds. Retrace the steps to come out of the pose.
More about the pose:
A word of caution!
The pose is not to be performed if you are suffering from any of the following (recent or chronic) injuries:
* Arm injury
* Shoulder injury
* Hip injury
Modifications in the Pose
You can modify this position by altering the direction of the arms a bit. Taking them out towards the sides of the room would be an excellent option.
Use of Props
Props are not otherwise necessary in this pose. However, difficulty might arise when you are not able to touch the sole of their feet on the floor. If hanging in the air becomes somewhat difficult for them then they can make use of a small pillow or a folded blanket. Place it underneath the feet to support the extended leg (ensure that it is sufficiently high).
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