kurma (tortoise) + asana (pose)
We´re celebrating Earth Day by connecting to a more grounded state of being with an animal (okay, a reptile) that's not only close to the earth, but can move inward like no other. Turtle Pose is a super intense sitting forward bend that deeply stretches the legs, especially the thighs & the hamstrings. This is an intermediate pose, so yogis of all abilities should prepare with other stretching poses (Seated Forward Fold & Bow Pose, for example), & are well advised to incorporate the pose into the middle of their vinyasa/sequence when their bodies are sufficiently warm. Consider following your Turtle up with Staff &/or Bridge Pose or even Dolphin Pose. No 2 yogis are the same, & maybe Cobbler´s Pose is a better alternative for you, short term or long term. Just listen to your body & practise safely! - Turtle Pose reminds us to respect our own limitations.🐢
Benefits:
lengthens your spine & lower back, reducing the symptoms associated with the sciatic nerve)
stretches your legs (especially, the thighs, & hamstrings)
opens your shoulders
activates the abdominal organs improving digestion
encourages you to withdraw your senses & quiets your mind in preparation for meditation
is therapeutic for insomnia & asthma.
Remember: Like Frog Pose, coming out of Turtle Pose requires nearly as much care & attention as getting into it. Begin by bending your knees & raising them to a point that allows you to easily slip your arms outs. Once they're free, you can lift your torso & return to a comfortable seated position. Also remember: if you can’t get your chin to the ground &/or extend your legs, modify with your head above the ground & your knees bent.
Props: a folded blanket, block, or bolster beneath your forehead will help protect your neck or assist if your forehead doesn´t reach your mat. This holds true with any support you might need under your thighs or behind your knees. It´s all good.
Avoid or Modify Turtle Pose if you:
have sustained any neck, shoulder, spine, back (e.g., herniated discs), & thigh injuries
have hip joint issues
heavily pregnant
suffer from chronic & intense sciatica.
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