Half tortoise pose, or ardha kurmasana in Sanskrit, is a gentle and relaxing position prominent in many styles of yoga. It is one of the 26 essentials poses of the Bikram yoga style. You can integrate half tortoise pose into your regular yoga practice, meditation or exercise regimen to experience a variety of benefits.
How to Practice
Begin on your knees with the tops of your feet flat on the floor and sit on your heels. Extend your arms above you toward the sky and place your palms flat against each other. Cross one thumb over the other. Engage your core muscles as you maintain a flat back and bow forward from the hips. Maintain extended arms as you lower your torso over your thighs and place your arms and pinkie fingers on the floor. If possible, rest your forehead on the floor and relax your neck.
Benefits
Half tortoise pose increases flexibility when practiced regularly. It stretches the tops of the feet, knees, back, shoulders, arms, hips and obliques. This pose relieves stress of the shoulders and neck when performed properly. The transition into the posture also strengthens the core muscles, which include the abdomen, lower back and quadriceps. Half tortoise pose stimulates blood circulation to the brain and stretches the lungs to increase respiratory capacity.
When to Practice
This pose can be practiced anytime. If you travel, practice this pose for a few minutes when you reach your destination to reduce anxiety and get grounded. If you work often on your feet, this pose will help relieve the strain that gravity compresses on you throughout the day. If you practice yoga regularly, half tortoise pose is a beneficial way to begin or end your session.
Other Styles
There are variations of this pose in other styles of yoga. Hatha yoga often refers to it as child's pose, or balasana in Sanskrit. What makes half tortoise pose unique to Bikram yoga is the method of execution and where it is placed within the sequence of postures in a traditional class. Bikram yoga is taught only by Bikram-certified instructors.
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