Shoulder SecretsbhujapidasanaSHOULDER SECRETS When approaching arm balances, it’s not unusual to go straight to a focus on the wrists. Having to bear our weight into the wrists while balancing our body weight can be an intimidating thought (especially if we don’t...
Turtle Pose To Titibhasana
Turtle Pose to Titibhasana
Kurmasana
TURTLE POSE TO TITIBHASANA
Turtle Pose is not tiny by any means! There is a great deal that goes into its preparation. It’s also an excellent preparatory posture for Titibhasana. The journey between these two poses is marked by a series of intentional movements and precise adjustments that build the necessary strength, flexibility, and awareness. Each “tiny” action, such as a subtle shift in weight or the activation of muscles, guides us to the next step. These incremental triumphs remind us that progress is found in the details, teaching us to trust the power of small but deliberate actions as we evolve from Turtle Pose to the graceful strength of Titibhasana.
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TURTLE POSE AS PREPARATION
It’s really a “no-brainer” that Turtle Pose would be a logical choice to be part of the preparation for Titibhasana. There’s a definite overlap in terms of the shape that is created. In the clip, Matt takes us through the steps that help us get the legs high up on the arms. He does this by highlighting the internal rotation of the legs. This may be challenging because Turtle Pose is a deep posture. Placing blocks underneath the forearms and keeping the knees bent can help us train both the strength of the inner thighs and the ability to access deeper spinal flexion. Implementing small actions can support the ability to transition from one stage to the next. Being intentional is vital. Next, practicing Turtle Pose in another plane will continue to aid us in transitioning from Turtle Pose to Titibhasana.
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TURTLE POSE TO TITIBHASANA: TRAINING TINY TRANSITIONS
STANDING TURTLE POSE
When we explore postures in a different plane, sometimes something seems to click in our minds. We might discover a microadjustment that transfers well to the actual shape we’re working towards. Standing Turtle Pose requires deep hip flexion and requires us to sit into more of a squat-like position during the setup to get the shoulders more deeply under the legs. This is not possible in the traditional position on the ground, since we can’t go any deeper than the level of the floor. What occurs in the standing variation is the patterning of strength and flexibility in areas of the body like the erector spinae and hamstring muscles. This valuable exploration helps establish the required hip and spinal flexion required for both Turtle Pose and Titibhasana.
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“TINY” TITIBHASANA
Here, we’re back on the floor with the inability to bend deeply, so the trick is to scoot the buttocks back before attempting hip and spinal flexion.
Step by step, Matt takes us through tiny transitions that bring us closer to a deep Turtle Pose, which is essentially a “tiny” Titibhasana.
In the video, he starts us off in a narrow straddle position with the elbows placed on the ground inside the knees with a round back to lengthen the back body. Next, we transition to bent knees with the torso more upright as we pull the rib cage back in an attempt to get the shoulders more inside the knees. As we come into this position, the squeeze of the knees is very important. Finally, pulling the elbows back mimics what it’s like to be in Titibhasana.
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THE POWER OF ONE SMALL STEP
Transitioning step by step from Turtle Pose to Titibhasana builds the foundation for the next variation, helping us stay mindful of our body’s alignment, boundaries, and potential all at the same time. Taking the approach of gradual progression minimizes the risk of injury, enhancing control and confidence as we navigate each phase with intentionality. Ultimately, taking it one step at a time empowers us with new self-discovery and growth.
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