Yoga details

Tortoise posture (Kurmasana)

Muscle System : Legs, Buttocks and hands

Level of Difficulty : H

Timing : Morning

Accessories needed : Yoga mat

Benefits :

• Strengthens the back
• Tones the abdominal organs
• Encourages flexibility in the hips
• Quiets the mind

Overview :

Steps to Perform :

Step 1

First sit comfortably in Staff Pose (Dandasana) place your hands on the floor close by your hips.

Step 2

Now press your thighs into the ground or floor, your feet should flex, and try to lift your chest.

Step 3

Keep your legs to the corners of the mat; keep your knee wide as your Take a couple of breaths here.

Step 4

Now bend your knees with keeping your feet flexed.

Step 5

Place them nearer to your hips. Expand your chest in forward down and keep your arms forward down between your legs.

Step 6

Bend your legs significantly all the more, with the goal that you can put your shoulders one by one under your knees. (If this is difficult for you then keep going on with forward bend )

Step 7

Stretch your arms out to the sides.

Step 8

After that try to roll your thighs in inward direction and keep your inner heels extended, without making pressure in the feet.

Step 9

Stretch the front part of your chest and collarbones in forward direction and keep them down with the assistance of the weight of your thighs on the shoulders or upper arms.

Step 10

Try to push inner heels down and forward to extend and straight your legs, at that moment try to keep your inner thighs in contact with your side ribs.

Step 11

Breathe in and keep on extending your arms and mid-section (chest) out to your sides.

Step 12

Breathe out to extend your spine more distant forward. Try not to constrain your legs, breathe out and relax to release the pose.

Step 13

On the off chance that you feel torment under your knees, take your arms marginally forward. Stay for a couple of breaths, and then gradually leave the posture. Rehash a couple times.

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