This asana is also known as the Tortoise pose. As in this asana the human body appears to be in shape as that of a tortoise. And can be performed as follows;
- Begin with the downwards facing dog or the Adho Mukha Svanasana inhale or breathe in placing your feet in front of your hands. Such that your legs should be placed outwards to your arms. With your knees by your shoulders.
- Now take your hands and move them to the back of your ankles and your shoulders to the back of your knees.
- Carry on inhaling and bending your knees. Then place your hands on the floor and slowly lower your buttocks to the ground.
- Stretching your arms out underneath your knees while simultaneously stretching your fingers out to the sides, bringing the backs of your knees over the tops of your arms.
- As you go on inhaling, deepen the stretch in front of your hips by stretching your legs and firmly pressing your heels forwards. The straightening of your legs will work on the backs of your upper arms and shoulders, pushing your torso closer to the floor.
- Opening your chest wide and forwards on the floor. Move your pubic bone back as you continue to stretch out with your arms.
- Now lengthen through your spine and throat, laying your chin on the floor. Take five to ten full breaths.
The benefits of this asana are:
- Brings about the opening of the hips and stretches the legs, back, and shoulders.
- Produces the stretching as well as the lengthen of the spine.
- Abdominal organs are massaged by this asana or posture.
- Helps in curing backache.
- It brings about equilibrium and develops concentration.
- Reduces down anger, anxiety and depression.
Various precautionary measures that are to be followed in this asana are:
- Always when practicing this asana work within your limitations.
- In case of any spinal injury it must be performed with utmost care.
- If experiencing pain while performing this asana stop and rest for a while.