Tortoise

Sanskrit Name:	Upavishta Konasana
Similar Pose Names:	Kurmasana, Turtle
Category:	Seated & Floor
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Pilates Lesson Planner

Category:	Yoga Lesson Planner
Sub Category:	Seated & Floor
Types:	Chest Opener, Forward Bend, Hip Opener, Inversion, Prone, Seated, Seated & Floor, Strengthen, Stretch
Anatomy:	Arms & Shoulders, Biceps & Triceps, Hamstrings, Hips, Lower Back, Middle Back, Neck, Upper Back
Chakras:	Base, Solar Plexus Centre
Therapy:	Leg Congestion, Poor Posture, Varicose Veins
Drishti:	Tip Of Nose
Dosha:	Kapha, Pitta

Start in Staff (sit tall with legs out in front). Spread legs wide. While bending knees, put arms under knees. Move arms as far as you can. Palms down. Straighten legs and use them to pull shoulders towards the floor. Let forehead or chin touch the floor (or let head hang down). Hold.

Elongate spine. Release tight hips. Quiet mind. Stretches back & legs.

Sit on folded blanket.

Menstruation. Pregnancy. Herniated disc. Low back pain.

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Tortoise

Video

Follow Up Poses

Bound Angle

Head To Knee

Head To Knee Strap

Preparation Poses

Downward Facing Dog

Staff

Straddle

Seated Forward Bend

Counter Poses

Cobra

Sphinx

Confidence