Kurmasana or Tortoise pose for day 7 (tomorrow) of #FallIntoFlexibility! 🐢💗
This pose requires moving attention inward, much like a tortoise withdraws into its shell when scared or startled. When first practicing this pose, finding a quiet center can be really challenging. You're pinning your arms down with your legs, rounding the back like the shell of a tortoise - and frankly, the pose can be scary - making you feel stuck or even anxious. Instead of reacting to the resistance that may come up, move slowly and listen to the feedback your body gives you. Breathe into sensation, moving to the depth that's right for you and your body.
1. Stand with legs just wider than hip width apart, slight bend in the knees. Take your hands to the floor, fingers facing forward, and begin to work the hands behind the feet, as you work the legs up over the shoulders (or upper arms). Begin to heel-toe your feet a little closer together, and press your inner thighs into your triceps.
2. Stay deep in your forward fold. Begin to rotate your palms away from you, keeping hands flat on the ground. Keep a deep bend in the knees and elbows as you slowly lower yourself to a seat. Inner thighs squeezing into triceps the entire time.
3. Place your feet flat on the ground and begin to straighten the arms. slightly angled down, away from the feet. Press through the palms as you heel-toe or slide the feet forward, slowly, stopping anywhere along the way. You may find yourself adjusting arms back a little further or squeezing legs up a little to get into the pose.
4. If you're feeling comfortable at this point, fully express into the pose by breathing, softening and quieting the mind. Extend through the legs, activate the feet. Reach the tailbone long and the sternum forward to find length in the spine. After five or so breaths in the pose, slowly slide your heels back, bending the legs to free up the arms. Check in with @karlatafra tomorrow evening for day 8. Don't forget to tag Karla and I and our sponsor @bodyangelactivewear in your posts. Use the code "FALLINTOFLEXIBILITY20" for a special discount during the challenge. Photography by @tateenglund 🙏🏻 #yoga #stretch #flexible