What is Tortoise Pose?

Tortoise pose, or kurmasana in Sanskrit, is a very challenging bind. There are several variations of the pose; in the final variation the legs are crossed above the head. BKS Iyengar notes in Light on Yoga that "this pose is sacred to a yogi" because of its ability to calm the mind and release negative emotions.

Instructions

• From a seated position, stretch the legs into a V shape.
• Exhale and bend forward. Slip the upper arms underneath the thighs one at a time. Bring the head and chest toward the floor.
• Breathe here for a moment.
• Bend the knees slightly. Lift the chest to interlace the hands behind the back.
• Move the feet toward the head and cross one over the other. Exhale and insert the head in between the feet.
• Breathe while holding the pose.
• Exhale and carefully release.

Cautions

• Avoid if there is neck or back injury.

Benefits of Tortoise Pose

• Improves flexibility in the legs, hips and back 
• Increases spinal elasticity
• Activates digestion
• Soothes the nerves and refreshes the mind
• Releases fear and anger, brings calmness