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Tortoise Pose - Kurmasana


Yoga Pose Steps

1 - Begin in Dandasana, Seated Staff pose.

2 - Spread out legs as wide as you can.

3 - Bend knees and with this put arms under bent knees.

4 - Extend the arms straight out to sides.

5 - Slowly toe-heel feet forward, gradually working legs toward straight as you wiggle hands wider, working toward straight arms. When you feel you can’t go any further, simply stop and breath.

6 - Slowly and gently straighten your legs and use them to pull shoulders towards floor - or as far as feels comfortable.

6 - Hug inner thighs tightly around shoulders and engage entire length of the leg.

7 - Lift feet off ground with this action, point-flexing the feet and spreading the toes.

8 - Firm all 5 fingers evenly into the floor and extend the sternum forward. Soften the eyes and take 5 breaths.

9 - Set the feet down, bend the knees and slowly draw the arms back in to release.

Yoga Pose Benefits

  • Healing for lower abdomen
  • Opens shoulders
  • Lengthens spine

Yoga Pose Cautions

  • Avoid if have issues with shoulders, elbows, or hips.
Yoga Pre Poses
Yoga Post Poses

Yoga Pose Affected BodyParts

Other Yoga poses
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