This pose can strengthen the spine, stimulate abdominal organs, soothe the brain and nerves, and promote vitality and health.
Yoga Turtle Pose 1
Legend has it that many sacred treasures were lost in a great flood, including the nectar of eternal youth that kept the demigods forever young. In order to retrieve the lost treasures, the demigods formed an alliance with demons and prepared to churn the Milk Ocean together. Lord Vishnu transformed into a giant turtle and dived into the depths of the ocean, with the Mandara Mountain on his back as the churning rod and the serpent king Vasuki coiled around the mountain as the churning rope. With the combined efforts of the demigods and demons, the ocean was churned. From the churning waters emerged the nectar and various other treasures, including Vishnu's consort, the beautiful and talented celestial nymph, Mohini. This pose is dedicated to the incarnation of Vishnu as the turtle.
Steps:
1. Sit on the floor with your legs extended and feet planted about 45 centimeters apart. Bend your knees and raise your legs, keeping the soles of your feet on the ground. Lean forward and place your hands between your feet, with your arms extended and palms on the ground parallel to your feet.
2. Exhale and lean your torso forward, reaching your arms around the inside of your legs and extending them towards your back, with the backs of your hands touching your back. Hold for one breath.
3. Exhale again and lower your torso, extending your neck and lowering your head until your forehead touches the ground. Keep your legs stable and extend your arms, interlocking your hands behind your back. Hold this pose for 30-60 seconds, breathing normally.
4. Inhale, release your hands, lift your head and torso, and relax your arms and legs, sitting on the floor.
Modifications: You can cross your feet in front of your head and clasp your hands behind your back for a more challenging version called Sleeping Turtle Pose.
Benefits: This pose can strengthen the spine, stimulate abdominal organs, soothe the brain and nerves, and promote vitality and health.
