1 min
32 score
4 kcal
Tortoise Pose
hourglass-icon 1 min
asana miniature
01:07
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Stretches the spine
  • Develops flexibility in the inner surface of the legs
  • Develops flexibility in the back surface of the legs
  • Stimulates blood circulation in the legs

Contraindications

Pregnancy

Technique of execution

Lean back slightly with your torso. Bend your legs, then pull your knees slightly towards yourself and spread them as wide as you can. Bend forward, and place your arms under your knees. Straighten your legs. Push your torso towards the floor. Straighten out your arms. Try to bring your forehead down to the floor. Relax. Breathe evenly. Then bend your legs slightly, and release your arms. Lift your torso up. Bring your feet together. Keep your legs straight. Place your palms on your thighs

Upload date:2024-04-18T20:26:56+03:00

What to do if it does not work out, as in the video

1
If you are unable to lower your chest the floor without strain, try to move your hands forward until you feel comfortable.
2
If you can't keep your legs straight without straining, try bending them slightly.
3
Keep your back straight and avoid curving your lower back.

Where can I meet

Lesson search
Challenges

Tortoise Pose occurs 25 times in 25 lessons

Theme Title Time
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 90 min
Relax
Moon Yoga 90 min
90 min
Traveling
Pre-Flight 30 min
30 min
Traveling
Pre-Flight 45 min
45 min
Traveling
Pre-Flight 60 min
60 min
Traveling
Pre-Flight 90 min
90 min
Relax
Relaxation 90 min
90 min
Varicose Veins 60 min
Varicose Veins 90 min
Flexibility
Stretching 90 min
90 min
Depression 60 min
Productivity 30 min
Productivity 45 min
Productivity 60 min
Productivity 90 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Tortoise Pose occurs 38 times in 38 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 13, 16, 20, 25
5 w. 13, 16, 20, 25
Joints 4 w. 21
Flexibility
Yoga Start in 21 Days 3 w.
Day: 19
3 w. 19
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 17, 22, 23, 26
4 w. 17, 22, 23, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 9, 10, 11, 14
2 w. 8, 9, 10, 11, 14
Split
Side split in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Flexibility
Flexible Body in 14 Days 2 w.
Day: 13, 14
2 w. 13, 14
Arms
Strong Arms in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Split
Side split in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Joints 1 w. 7
Flexibility
Flexible Body in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Glutes 2 w. 11
Legs 2 w. 14
Flexibility
Flexible Body in 21 Days 3 w.
Day: 5, 6, 7, 20, 21
3 w. 5, 6, 7, 20, 21
Joints 3 w. 7
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Glutes
Tight Butt in 21 Days 3 w.
Day: 18
3 w. 18
Legs 3 w. 21
Arms
Strong Arms in 21 Days 3 w.
Day: 4, 7, 15, 16, 17, 18, 21
3 w. 4, 7, 15, 16, 17, 18, 21
Split
Side split in 21 Days 3 w.
Day: 5, 6, 7, 18, 19, 20
3 w. 5, 6, 7, 18, 19, 20
Energy 2 w. 13
Energy 3 w. 12
Stress 3 w. 8
Sex 12 w. 72, 74, 81
Split
Side split in 28 days 4 w.
Day: 15, 16, 25, 26
4 w. 15, 16, 25, 26
Split
Side split in 35 days 5 w.
Day: 19, 31, 34
5 w. 19, 31, 34
Weight Loss 2 w. 11
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 18, 19
3 w. 18, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 13, 19, 22
4 w. 13, 19, 22
Joints
Hip Opening in 14 Days 2 w.
Day: 5, 12, 14
2 w. 5, 12, 14
Joints
Hip Opening in 21 Days 3 w.
Day: 11, 12, 19, 20
3 w. 11, 12, 19, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 22, 26
4 w. 22, 26
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 2, 5, 14
2 w. 2, 5, 14
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 5, 10, 15, 23, 26
4 w. 5, 10, 15, 23, 26
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 17, 27, 32, 34
5 w. 17, 27, 32, 34
After Pregnancy 3 w. 13
After Pregnancy 4 w. 20, 25

Details of the exercise

Category
Seated Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
10
Stamina
4
Focus
5
Strength
1
Mobility
5
Balance
7

Popularity 238 out of 442

Rarely used
in ready-made lessons
25 lessons
Rarely used
in ready-made courses
38 challenges

Where can I meet

Lesson search
Challenges

Tortoise Pose occurs 25 times in 25 lessons

Theme Title Time
Menstruation
Female Period 25 min
25 min
Menstruation
Female Period 30 min
30 min
Menstruation
Female Period 45 min
45 min
Menstruation
Female Period 60 min
60 min
Menstruation
Female Period 90 min
90 min
Sex 45 min
Sex 60 min
Sex 90 min
Sports 90 min
Relax
Moon Yoga 90 min
90 min
Traveling
Pre-Flight 30 min
30 min
Traveling
Pre-Flight 45 min
45 min
Traveling
Pre-Flight 60 min
60 min
Traveling
Pre-Flight 90 min
90 min
Relax
Relaxation 90 min
90 min
Varicose Veins 60 min
Varicose Veins 90 min
Flexibility
Stretching 90 min
90 min
Depression 60 min
Productivity 30 min
Productivity 45 min
Productivity 60 min
Productivity 90 min
Stress
Inner Harmony 60 min
60 min
Stress
Inner Harmony 90 min
90 min

Tortoise Pose occurs 38 times in 38 challenges

Theme Title Duration Day
Split
Front split in 35 Days 5 w.
Day: 13, 16, 20, 25
5 w. 13, 16, 20, 25
Joints 4 w. 21
Flexibility
Yoga Start in 21 Days 3 w.
Day: 19
3 w. 19
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 17, 22, 23, 26
4 w. 17, 22, 23, 26
Arms
Strong Arms in 14 Days 2 w.
Day: 8, 9, 10, 11, 14
2 w. 8, 9, 10, 11, 14
Split
Side split in 14 Days 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Flexibility
Flexible Body in 14 Days 2 w.
Day: 13, 14
2 w. 13, 14
Arms
Strong Arms in 7 Days 1 w.
Day: 4, 7
1 w. 4, 7
Split
Side split in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Sleep
Healthy Sleep in 7 Days 1 w.
Day: 4, 5
1 w. 4, 5
Joints 1 w. 7
Flexibility
Flexible Body in 7 Days 1 w.
Day: 5, 6, 7
1 w. 5, 6, 7
Glutes 2 w. 11
Legs 2 w. 14
Flexibility
Flexible Body in 21 Days 3 w.
Day: 5, 6, 7, 20, 21
3 w. 5, 6, 7, 20, 21
Joints 3 w. 7
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 4, 5
3 w. 4, 5
Glutes
Tight Butt in 21 Days 3 w.
Day: 18
3 w. 18
Legs 3 w. 21
Arms
Strong Arms in 21 Days 3 w.
Day: 4, 7, 15, 16, 17, 18, 21
3 w. 4, 7, 15, 16, 17, 18, 21
Split
Side split in 21 Days 3 w.
Day: 5, 6, 7, 18, 19, 20
3 w. 5, 6, 7, 18, 19, 20
Energy 2 w. 13
Energy 3 w. 12
Stress 3 w. 8
Sex 12 w. 72, 74, 81
Split
Side split in 28 days 4 w.
Day: 15, 16, 25, 26
4 w. 15, 16, 25, 26
Split
Side split in 35 days 5 w.
Day: 19, 31, 34
5 w. 19, 31, 34
Weight Loss 2 w. 11
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 18, 19
3 w. 18, 19
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 13, 19, 22
4 w. 13, 19, 22
Joints
Hip Opening in 14 Days 2 w.
Day: 5, 12, 14
2 w. 5, 12, 14
Joints
Hip Opening in 21 Days 3 w.
Day: 11, 12, 19, 20
3 w. 11, 12, 19, 20
Joints
Hip Opening in 28 Days 4 w.
Day: 22, 26
4 w. 22, 26
Productivity
Yoga for Advanced in 14 days 2 w.
Day: 2, 5, 14
2 w. 2, 5, 14
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 5, 10, 15, 23, 26
4 w. 5, 10, 15, 23, 26
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 17, 27, 32, 34
5 w. 17, 27, 32, 34
After Pregnancy 3 w. 13
After Pregnancy 4 w. 20, 25
Урок 237 ( Tortoise Pose )

1 / 1 асан
asana
01:07
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00