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Kurmasana
Tortoise Pose
Tortoise Pose — a forward fold practice for a intermediate student. Its focus is hip mobility.
Photo: Mr. Yoga, CC BY-SA 4.0, via Wikimedia Commons Source and licence
Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.
Keep the knees tracking in line with the feet; never lock them.
Keep the hips aligned; do not force range at the hip.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.