Kurmasana (Tortoise Pose) Tutorial.

In this practice

Key teachings

• Deep forward folding mechanics
• Hip external rotation and internal rotation
• Core engagement for spinal stability
• Mindful breath coordination with movement

Ideal for

• Experienced yoga practitioners
• Ashtanga Vinyasa students (Primary Series)
• Those working towards advanced forward folds and hip openers

Lesson

Instructions

This video tutorial is for those that are already practicing yoga for some time and want to get into some of the deeper basic poses. Kurmasana is part of the Primary Series and by definition, is among the basic poses in the Ashtanga Vinyasa practice. Do try this out. It is important to remember to keep your abdomen sucked in and back curved. These two anchors of the pose help you get deeper into the pose.

Steps

• Kurmasana (Tortoise Pose)
• Preparatory hip opening stretches (e.g., Baddha Konasana, Upavistha Konasana)
• Deep forward folding techniques
• Ujjayi breath (pranayama)

Benefits

• Increases flexibility in hips, hamstrings, and groin
• Stretches the spine and shoulders
• Calms the nervous system and mind
• Stimulates abdominal organs