a. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, with your palms down and fingers pointing forward.

Shake your legs up and down a few times to get the kinks out.

b. Bend your left knee, and place the sole of your left foot against the inside of your right thigh, with your left heel close to your groin.

If this step is difficult, don’t use this pose.

c. Bend your right knee toward you, and take hold of your right foot with both hands.

d. Grip the front of your ankle with your right hand and the ball of your big toe with your left hand; slide the little-toe side of your foot between your left thigh and calf until only your big toe is visible, and wiggle the big-toe side of your left foot up between the right thigh and calf, if you can.

e. Rest your hands on your knees, with your arms relaxed and palms down.

f. Lengthen your spine by stretching your back in an upward motion, balance your head over your torso, and look straight ahead.


a. Start on your hands and knees in table position, then cross the right leg in front of the left, and walk both ankles out to the side walls. Slowly walk the hands to the tops of the feet or ankles.

b. Use your arms to support you as you slowly lower the hips down to the floor or to your heels.

c. Reach your left fingers between the shoulder blades, and reach your right hand around the back to grasp the left fingers. Gently pull the arms towards each other. Stay here or exhale and lower the forehead to the knees or all the way to the floor.

d. Breathe deeply and hold 3-8 breaths.

e. To release: Release the arms and slowly inhale the head and torso up. Walk the hands forward coming back into the table position.

f. Repeat other side.


a. Bring the knees to the floor with the knees together and the feet hip’s width apart. Carefully sit back on your heels with the heels touching the outside of hips. Rest the hands on the knees with the palms facing up or down.

b. Press the lower legs down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.

c. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.

d. Breathe deeply through the nose down into the belly. Hold as long as comfortable.


Kurmasana is given here in three stages. Choose the one that makes the most sense for your body. For stage one, sit in dandasana with your legs straight in front of you. Place your heels on the outside edges of your sticky mat. Bend your legs slightly less than 90 degrees. With your thumb on the back of your right calf muscle, place your right shoulder underneath your right leg. Now place your left shoulder underneath your left leg. Stretch your arms out straight so that your arms and your legs form a 90-degree angle with one another. Squeeze your legs toward one another and stretch them as straight as you can. For stage two, move your arms back behind you with your palms up, the same way you had them in malasana.

For stage three, turn your arms in, bend your elbows, and clasp your hands around the back of your waistline.

The tendency in this posture is for the legs to spread too wide, which makes the clasp impossible. This posture is the symbol of retreat and drawing in, so counteract the common misalignment by positioning your shoulders as far under your legs as you can and squeezing your legs together with the strength of your upper inner thighs. The more you stretch your arms away from your body, the more easily you will be able to clasp them. Once you have the clasp, work your arm bones toward the back plane of the body as though you were doing a backbend in your shoulders. Hold kurmasana for 30 seconds to 1 minute and release.


Beginners Tips
To find balance in Kukkutasana, fix your gaze on a point or object when the body is off the ground.
If you find it hard to insert your hands in between the legs, apply oil on your forearms and inner thighs.
When you are raising the hips above the ground, then engage your Mula bandha i.e. pull the anus upwards.
Don’t lean forward with your back, if you do so, you’ll lose the balance immediately and fall forward

- Gaze foward on an object
- Align back and head in one line
-Straighten the arm
- Insert hands between thighs & calves
- Cross the legs in Padmasana

>>> View More Part 2: https://blog.odaqua.com/2021/09/15-exercises-with-hatha-yoga-part-2.html
>>> View More Part 3: 


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