koor-MAHS-ah-nah
A deep, meditative forward fold that symbolizes the tortoise drawing its limbs inward. It provides an intense stretch for the hamstrings, hips, and spine, while promoting profound introspection and surrender.
Sit with legs wide, fold forward.
Slide arms under legs, reaching for feet or binding.
Lower chest and head towards the floor.
Begin in a wide-legged seated position, actively pressing sit bones down.
Keep feet flexed, engaging quadriceps to protect knees.
Lead with the heart as you fold, maintaining a long spine for as long as possible.
Once arms are under legs, ensure shoulders are externally rotated.
Allow the head to release toward the floor without straining the neck.