Technique
- From a standing position with feet separated hip width apart or slightly wider bend the knees and bring the arms behind the legs. Plant the hands behind the feet.
- Lower the butt to the floor, keeping the arms behind the legs.
- Slide the feet forward and straighten the legs.
- Take the arms to the side, in line with the shoulders.
Form tips
- If straightening the legs is too much, you can work on the half tortoise position with bent knees
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Hip adductors
Secondary
- Rotator cuff
- Spine
- Shoulders
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
Progressions
Sleeping tortoise pose
Elite
Regressions
Half Tortoise pose
Intermediate
View Similar Exercises
View Similar Exercises
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