The back should be flatter and the legs straighter...

Photos from last week's ashtanga studio sesh taken by M.  This is also called the "tortoise" pose.

From and 

Beginner’s Tip :

If you are new to the practice of yoga and are attempting this pose, keep this beginner’s tip for the Tortoise pose in mind. You can use some props if you find certain positions in this pose difficult. For instance, you might find it difficult to get your soles to touch the floor. In this case, you can put either a blanket ( fold it before doing so) or a high pillow under your leg to support it while it is extended. It is important that you have a trained professional yoga instructor to guide you through the pose.

Benefit to Body Part :

  • This pose helps you to stretch your back and your legs.
  • It helps to improve the functioning of the digestive and respiratory systems.
  • It helps to lengthen the muscles along your back.
  • The organs in the abdomen are stimulated during this posture.
  • The posture helps you to spread out both your shoulders and your hips.
  • It aids in relaxation as the neck , head and shoulders relax during this pose.
  • The spine is elongated during the practice of this yoga posture.
  • Any tightness that is present in the lumbar and sacrum areas are released during this pose.

Benefits: Activates the internal organs and is particularly helpful for problems in the lower abdomen. Refreshes the whole body. Stimulates the solar plexus and helps to dispel depression. The Asana promotes mobility of the hips and stretches the back and leg muscles.


  1. Matagal nako ngyouoga pero this one.. hindi ko ma perfect! Sakit sa legs! :D

  2. chan, same here.. i feel the stretch at the back of my thighs and legs even without being able to straighten them.

  3. OMG! This pose is unimaginable!
    Can a beginner do this pose right away? I can hear my bones perhaps cracking, hehehe but it must really feel good for the body parts to be streeetched!

    1. a beginner can do this pose but under the watchful eye of a teacher. :) it's surprising how flexible some people can be even as newbies.


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