om body
T
ortoise pose will improve the flexibility of your hips,
back and shoulders, whilst lengthening your spine and
hamstrings. As your arms and legs enclose your body,
you are invited to cultivate patience, withdraw your
senses and still your mind.
Kurmasana can be physically, mentally and emotionally
challenging. If you feel resistance in the pose, observe and stay with
your experience. With focused breathing, allow yourself to accept
where you are and begin to let go. Use the pose to become more
aware of how you respond to challenges and difficult situations, both
on and off your yoga mat.
Imagine you are a tortoise withdrawing into its shell. Protect
yourself from your surroundings and from the constant
bombardment of your senses.The benefits of this pose:
l Tortoise pose increases the flexibility in your hips, back and shoulders
l The asana lengthens your hamstrings
l It helps you to cultivate a supple back
l Tortoise pose supports your digestion
l The pose encourages you to withdraw your senses and turn inwards
l It quietens and focuses your mind
l Kurmasana will help you come to terms with being in a challenging
situation, both on and off your yoga matContraindications:
l Take care in this pose if you have a hip, shoulder, back or leg injury
l Do not practice this asana if you have a herniated vertebral disc
or sciatica
l Avoid tortoise pose if you are pregnant
l When you are practicing kurmasana, make an honest evaluation as
to how your body is feeling. Ask yourself if it is okay to move deeper
into the pose, to stay where you are or to back out of the pose.Variations:
Here are some variations of tortoise pose:l For a variation that does not require shoulder mobility, come
into kurmasana but keep your arms between your legs and
bend your elbows.
l Start in kurmasana. Internally rotate your shoulders and arms,
turn your palms up and reach your arms back so they are pointing
behind you. Continue to extend your legs forwards and take your
head down.
l Start in dandasana (staff pose). Move your legs wide apart and
keep them straight. Bend forwards and walk your hands forwards
along the floor until your legs and spine reach their maximum
stretch. Keep your knees and toes pointing upwards.
l Hook your first and middle fingers around your big toes. If you can’t
reach your toes, then rest your hands on your shins. Bend forwardsA 360º overview of...
Tortoise Pose (Kurmasana)
With Dr Kiki Morriss
Rest and hibernate this February as you retreat inwardly in this quiet, reflective pose
SET UP THE POSE
l Start in Dandasana
l Bend your knees slightly, place your legs a little more than
shoulder width apart and rest your heels on the ground
l Fold forwards and slide your arms, one at a time, under your
bent legsPOSITION YOUR LIMBS
l With your palms facing down, walk your arms as far out to
the sides as possible
l Straighten your elbows and extend through your arms to the
tips of your fingers
l Slide your heels along the floor, as you stretch your legs
forward
l Press into your heels
l Avoid resting the backs of your knees on your elbows.
Bending your elbows a little will help to prevent this, as you
wriggle your legs up towards your shoulders
l Roll your thighs and knees in
l Squeeze your inner thighs against your ribcageand lower your chest and chin towards the floor. Keep your knees
and toes pointing upwards.
l Supta kurmasana (sleeping tortoise) is one of deepest poses
of the ashtanga yoga primary series. It is best to practice this
advanced pose with an experienced teacher, who will decide when
you are ready for the pose and will assist you in entering it. Start
in kurmasana and bring your feet together. With your head on
the ground, lift your left heel and place it behind your head. Then
lift your right heel and cross it behind the left. Bind your hands
together behind your back.Doctor Kiki Morriss is a medical doctor, yoga teacher, yoga therapist
and founder of Primrose Hill Yoga, where she teaches adults, children
and families.Visit: primrosehillyoga.com