Turtle Prep / Sleeping Tortoise
Maya - Pose Assistant
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Benefits
Turtle Prep is a seated forward fold and hip opener that stretches the hamstrings, groins, back, and shoulders. It's a less intense version of Full Tortoise, preparing for deeper folds and encouraging introspection.
Practice Guide
Sit with legs in a wide 'V' (Upavistha Konasana). Bend your knees, bringing soles of feet towards each other, but keep them a comfortable distance from your groin (wider than Baddha Konasana).
Lean your torso forward between your legs.
Wriggle your shoulders and arms one at a time underneath your bent knees/thighs. Your upper arms or shoulders should be snug under your thighs.
Rest your hands on the floor beside your hips, palms down, or reach them forward.
Allow your spine to round gently. Rest your forehead on the floor, a block, or towards the floor.
Keep knees bent as much as needed. Focus on the stretch in the hips and back.
Hold, breathing deeply. To exit, slowly walk hands back, release arms carefully, and gently sit up.
Modifications
Keep knees very bent.
Rest torso and head on a bolster or stacked blankets placed between legs.
Focus on getting arms comfortably under thighs without forcing the forward fold.
Do not attempt to straighten legs fully if it causes strain or lifts sit bones excessively.
Safety Notes
⚠Acute lower back injuries (herniated disc - avoid or modify heavily with support)
⚠Significant shoulder injuries if arm placement is painful
⚠Hip injuries or replacements (avoid if painful)
⚠Pregnancy
Anatomy
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.