Bikram Yoga Poses: The Half Tortoise Pose

Bikram yoga, also called hot yoga, is performed in a hot and humid environment. Bikram yoga studios, sometimes jokingly referred to as "torture chambers," are heated to 105 degrees Fahrenheit to allow a deeper stretching of the muscles. According to the University of Maryland Medical Center, one of the benefits of hot yoga is to sweat out impurities and toxins. The Half Tortoise pose, called Ardha-Kurmasana in Sanskrit, is a forward-bending pose, and one of the 26 poses that Bikram yoga enthusiasts practice during each hot yoga session.

  1. Practicing Half Tortoise

    • Begin the Half Tortoise by kneeling on a yoga mat, settling your buttocks on your heels. Your feet and knees should be together; you'll be curled up into a tight ball. Stretch your back and torso as you bend at the waist. At the same time, keep your chin up and try to touch your forehead to the floor. Extend your arms straight out in front of you, keeping your arms close to your body and in line with your ears. Place your palms together, as if in a praying pose.

    Targeted Muscles

    • The Half Tortoise pose targets and focuses on a variety of muscles to help you become more flexible, limber and strong. With continued use, this yoga pose can eliminate or greatly reduce tension in the neck. The stretching in the upper body lengthens your spine, loosens neck and shoulder muscles and stretches the lats -- the broad muscle group in the middle and sides of your back.

    Benefits

    • The benefits of the Half Tortoise pose include mental and physical relaxation that can contribute to a better night's sleep, according to the "Yoga Journal." The pose can also improve lung function, as it stretches the lower part of the lungs, and may be beneficial to those who suffer from lung diseases such as asthma and emphysema. Those who practice the Half Tortoise may be able to manage digestive disorders such as indigestion and constipation more easily as well. Mental clarity due to increased blood flow to the brain is another benefit, according to the Arizona-based studio Bikram Yoga Mesa Riverview.

    Contraindications

    • Consult your physician if you have any type of pre-existing health condition, including heart disease or high blood pressure, that could be impacted by the practice of hot yoga or the Half Tortoise pose. Women who are pregnant may find Bikram yoga to be uncomfortable due to the high levels of heat and humidity, and the bending in the Half Tortoise may be contraindicated during the later stages of pregnancy. The Half Tortoise pose is similar in posture to the Child's pose, a yoga position that is contraindicated for pregnant women and those with knee injuries. People with chronic lower-back pain may also find the pose to be difficult and should not practice Half Tortoise if discomfort persists.