TriYogaSchool ...

 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 :

 
IMG_3758.jpg
 

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.

 

 ✔️ SLIDERS:

 
IMG_3757.jpg

 

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 :

 
IMG_3759.jpg
 

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!

 

❤️ Peace!