What is it and benefits?
Turtle Pose is a beginner stretch that helps to increase the flexibility and range of motion in the thighs and low back.
Who should perform it?
This yoga exercise may be performed by healthy exercisers who have adequate flexibility in the thighs and low back as well as healthy knees.
Position the body on the floor on all-fours. Make sure the knees are positioned directly below the hips. Sit your buttocks on your heels allowing the tops of the feet to flatten against the floor.
How to Do the Exercise:
Slowly bend forward from the waist until the chest rests comfortably on the thighs. Stretch the arms out alongside the body and rest them on your low back, palms facing the ceiling. The forehead should rest on the floor. Breathe deeply for 3-5 breaths. Allow the lungs to expand towards the back of the rib cage. Repeat as desired.
If the chest does not reach the thighs, stay at the most comfortable position. If there is extreme tension in the thighs, place a rolled towel directly behind the knees. If placing the palms on the low back is too stressful on the shoulders, allow them to lie on either side of the body. If the forehead cannot rest on the floor, you may ball up both fists or stack them one on top of the other as a block to rest your forehead on.
If any pain or discomfort is experienced, attempt the modifications. If symptoms persist, discontinue this exercise.