Half Tortoise Pose
The half tortoise pose Is the 20th pose of bikram yoga and is a simple and easy relaxing pose. It can be practiced by beginners.
Sit down on your legs. Rest your buttocks on your heels and keep your toes pointed inwards, such that the big toes touch each other. Keep your spine erect and maintain a flat back while practicing this pose.
Now raise your arms above your head and join your palms together. Cross your thumbs together and do not bend your alms at the elbows. Align your torso with your arms.
Half Tortoise Pose
While exhaling slowly begin to dive forward by trying to push the upper body weight into your arms. Try and keep your buttocks resting on your heels whilst bending forward. Once you have bent forward balance your body on your little fingers. Reach out with your arms but do not let your elbows touch the ground. Gently rest your forehead on the ground while in half tortoise pose.
Time to remain in half tortoise pose
Remain in this position for at least 60 seconds and raise your upper body off the ground from the hips. Repeat this pose for better results and relaxation.
Benefits of the half tortoise pose
- Half tortoise pose is great for relaxation and it is believed that 30 seconds of this pose is equivalent to eight hours of sleep.
- It increases blood circulation to the brain
- Firms the abdomen and the thighs
- Flexes the hip and shoulder muscles
- Stretches the lungs and massages the heart
- It stretches the spine
- Improves memory and enhances mental clarity
- Eases stress and anxiety
Therapeutically half tortoise pose is great for indigestion, constipation, irritable bowel syndrome and asthma.
As a beginner you can use a blanket or a cushion between your heels and buttocks or comfort or you can practice this pose on a cushion (by resting the front of your feet on it).Keep practicing half tortoise pose unless you master it.