Week 17 : Year 2 : TriYogaSchool
Our pose of the week is Kurmasana or Tortoise Pose
🔻 Although the name, ‘Tortoise Pose’ indicates a shy withdrawal, it is an intense forward fold - you are literally closing in on yourself, as you use your lower body to deepen the fold.
🔻 Because of its intensity, prep for Kurmasana is vital! In the 1st part of my video I demonstrate prepping the hamstrings, inner thighs, & shoulders. Take your time!!
🔻 Start seated with your legs extended & mat width apart. Bend your knees, fold forward & wriggle your shoulders under your thighs.
🔻 Try to get your legs as high on your arms as possible, it will help you to deepen your fold.
🔻 Reach your arms BACK, rather than out to the sides. Stay broad through your collarbones - your shoulders should EXternally rotate.
🔻 SLOWLY slide your heels away. As you do, your legs will compress your torso toward the ground. Go slow, proceed with caution ... your hamstrings will thank you!
🔻 If you are able to get your chest to the ground, reach your chin forward, really lengthening the entire spine. Reach your tail bone back, flex your quads & lift your heels off the mat. If your bum lifts, shift more weight back. Smile, little tortoise!
✔️ PROPS for better access :
1/ If the pose is too confining on the floor, stand up! Set a CHAIR behind you, extend your arms through your legs, & reach for the chair. You can hold the legs or the back, depending on your flexibility. Long spine!
2/ To accommodate for tight hamstrings in folds, the general rule is to get the bum UP. Sit on a BLOCK to give your hamstrings a little release as you fold.
3/ Add a second BLOCK under your forehead if you cannot fold all the way to the mat. This will allow you to keep length in your spine.
I love to use sliders under my heels in this pose! They allow you to more easily deepen your fold - but go slow - you can get deep much faster this way. My sliders are furniture movers; you can use paper plates, wash rags, or roller skates (n/m that’s a bad idea!)
✔️ VARIANTS :
I offer a variety of options for playing with this shape, including : prone, standing, seated, & 2 arm balances. Show me what you come up with!
Let me know how it goes! 🔸Be creative, be agile, have fun!