Tortoise (hold)

Kurmasana

Yogahardtimedno equipment

Seated deep forward fold with legs spread a little wider than the hips: the arms slide under the bent knees and extend straight out to the sides, then the legs straighten so the backs of the knees press on the upper arms/shoulders, chest and chin rest on the floor and the heels lift.

How to do it

1. Sit with the legs apart a little wider than the hips, knees bent, feet flat.
2. Fold forward and slide the arms under the knees, one at a time, extending them out to the sides and slightly back, palms down.
3. Lower the chest to the floor and press the heels forward to straighten the legs; the backs of the knees/thighs rest on the upper arms near the shoulders.
4. Chest and chin on the floor; legs straight and lifted with heels just off the floor, toes pointed.
5. Gaze forward/between the eyebrows; hold.

Muscles worked

adduttori, dorsali, femorali, lombari

Workouts that use it

• Ashtanga primary series