Kurmasana (Kūrmāsana) = Turtle-Posture
Dṛṣṭi: bhrūmadhye = in the middle of the eye brows
You can either move into this posture from Titibasana posture (as in the Ashtanga practice) or come into this posture simply from sitting.
If you enter the posture from Titibasana, lower down into this posture slowly and carefully on your exhale.
From sitting – open the legs wide and then bend the knees up slightly.
Inhale and lengthen through your body,
Exhale lead forwards from your hips and see if you can position your shoulders under your knees.
Inhale again and lengthen your spine,
Then exhale push your feet away and out to the sides. This will assist you to bring the torso down also (keep spine long).
Engage the legs and flex the feet, push your hands and arms down into the ground.
If you can lift the feet up so that the legs are balanced on your arms, and lift the bottom off the floor also.
Hold here for three to five breaths.
Exhale as you release and inhale as you come up and out of the posture.