Yoga for body and mind cultivation.
Yoga Turtle pose, written in Sanskrit Kurmasana, is a very common pose in Hatha yoga and Astanga yoga. It is a mid to high level pose that is very difficult to complete, requiring good hip flexibility and forward bending function..
In the Sanskrit name of turtle style, Kurma means “turtle”..
In ancient Indian mythology, Visnu is the god of “maintenance”, with a gentle personality, giving blessings to devout believers, and often transforming into various images to save the world in crisis. He is the guardian of the universe, and the turtle is also an incarnation of Visnu..
Legend has it that in a flood, many sacred treasures were lost, including the nectar (amrta) that kept the gods youthful forever. In order to rediscover these lost treasures, the gods and demons reached an agreement to stir up the boundless sea together and bring the treasures back to life. At this moment, Vishnu transformed into a huge turtle and dived into the sea. He carried a stirring pestle made of Mandala Mountain on his back, and a stirring rope made of sacred snakes coiled around the mountain. With the joint efforts of everyone, the seawater was stirred up, revealing nectar and other treasures from the seawater. This pose is to commemorate the turtle incarnation of Vishnu..
Starting from Mount Sitting, keep your back straight, legs extended, and toes hooked back.
Spread your legs slightly wider than your shoulders, bend your knees, keep your toes hooked back, and gather your thigh strength towards your groin.
Bend your body forward slightly, with your shoulders on the inside of your knees, and your palms on the ground.
Continue to lower your body, slowly lean your shoulders towards the ground, and extend your hands to both sides.
Shoulders on the ground, chin on the ground, arms extended on the ground, palms facing down and palms flat.
Slowly straighten your legs and use your toes to hook back and help stretch the back of your legs.
Maintain breathing, feel the extension of the back of the leg and the auxiliary force of pressing down on the shoulder, allowing for deeper forward bending.
Relax consciousness, breathe evenly, release pressure and tension, and maintain 10-20 breaths.
Being able to smoothly enter Turtle pose indicates that your body’s flexibility is already very good!.
1. Pregnant, menstrual, or intervertebral disc herniated individuals, please avoid practicing turtle style; Shoulders, arms, buttocks, and hip joints have been injured. Please skip this posture or move according to your physical condition..
2. Turtle style entry requires good flexibility in the body, so there should be enough time to warm up during practice to nourish joint synovial fluid and accelerate blood circulation in the body..
3. Open the chest, extend and elongate the neck, and keep the shoulders away from the ears; Shoulders on the ground, palms facing downwards, fingertips extending towards the distance..
4. Extend the back, elongate the spine, and push the ischium backwards; Tighten the thigh muscles, stretch the back of the hooked toe leg, and antagonize the lower knee and upper arm..
5. Consciousness placed on the hips, sufficient forward bending depth can help better enter the posture, reduce shoulder and leg resistance, and greatly reduce the risk of injury..
6. Maintain overall body relaxation and consciousness relaxation. After entering the pose, one can use the practice method of Yin Yoga to use breathing to drive the depth of the pose and avoid excessive force..
7. When exiting the posture, please be sure to follow the guidance and slowly follow the steps to exit. Do not rush to forcefully pull or break, especially in the early stages of practice, where there may be arms and.
