How to do Half Tortoise Pose - Bikram Yoga Tutorial

'This posture is from a powerful and therapeutic yoga series also referred to as 26 & 2, Original Hot Yoga or the Bikram Yoga Method.

Half Tortoise, or Ardha Kurmasana in Sanskrit, is a beautiful restorative posture that helps relieve tension in the upper back and shoulders. Keep the breath comfortable and natural in the posture and feel your stress slip away.
Here's how:
🐢 From kneeling with feet and knees together, bring the palm of your hands together overhead.
🐢 Inhale and reach up.
🐢 Slowly lower your body while keeping the arms stretched long. Keep the core engaged.
🐢 Your little fingers will make contact with the floor first, with the hands outstretched. Forehead comes to meet the floor while the hips press back onto the heels.
🐢 Breathe easily and naturally.
🐢 To return to kneeling, engage the abs and lift your torso with arms outstretched. Rise the same way that you lowered down.

Be slow like a Tortoise as you lower down and rise back up, using all the power you have in your abdomen to make the movement fluid.

Check out this month's Bikram tutorial where Lili and Debra show you how it's done!