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.
Intensely stretches the hamstrings, groins, and glutes.
Lengthens and decompresses the entire spine.
Stimulates abdominal organs and aids digestion.
Calms the nervous system and promotes deep relaxation.
Cultivates introspection and a sense of surrender.
Place a block under your forehead if it doesn't comfortably reach the floor, to allow for relaxation of the neck.
Sit on a folded blanket to tilt the pelvis forward and encourage a deeper, safer hip hinge.
Stand behind the student. Place hands on the outer hips and gently draw them back, encouraging the sitting bones to root and the hips to hinge deeper.
Ensure the student's knees are not locked; avoid any sharp pain in the hamstrings.
Place one hand on the sacrum and the other on the upper back, encouraging length through the spine as the student folds forward.
Emphasize length over depth; do not force the head to the floor.
Put your head on the floor.
Allow the crown of the head to descend toward the earth, facilitating a profound release of physical and mental tension.