help for a newbie to this pose!

Hi Kirstenmd,
Re: Half Tortoise

This pose causes a lot of confusion for people, I agree that the dialogue causes some of this.

When you push Bikram on what is most important…to get your forehead down or to lock the arms?
He answers with a question, Who do you love more, your son or your daughter?

What he is saying is that ideally, he wants both. The forehead down and the arms locked out.
Beause of various body issues (tightness, injuries etc.) and unique conditions we are left with prioritizing details or layering.
With tight shoulders, latissimus dorsi and neck muscles you may only be able to get the forehead to the floor without the arms locked. I have some students whose foreheads do not touch the floor yet, so you are ahead of the game.:)
While the forehead is on the floor, I encourage students to work on the shoulder/arm work as best they can. The beginning layers of the posture may be quite comforting, but when the arm/shoulder work is brought in it can be very intense.

So begin to work the arms while you are in the pose. Begin by nudging the hands in prayer forward towards the mirror to the level you can, if the forehead starts to pop up then stay where you are and breathe. Feel the stretch through the arms and shoulders.
You will, layer by layer, begin to open the upper body (back, neck and shoulders) and will be able to work the arms into a locked position. And then, after your arms are locked, triceps engaged, you can start on the work through the more advanced corrections through the hands wrists and fingers.

We need to be patient with the body. Oftentimes as teachers we describe the final expression of the pose to tell you where you are going, it may not happen today, work all the levels as best you can.

How about that for layering, but not having to choose whether I love my son or daughter best. 😉

Hope this helps.
Outward1

Hi Kirsten and outward1

Great to see that resolved! Kirsten, if I can add that for any arms over head exercise for you, take those principles you learned in Half Moon (referred to in your other post) and apply them. Any place where you feel tension is worthy of your immediate attention (despite any instruction you may hear which as outward1 says should be heard by you as applying to others!). Look after this single element and your whole life will change. Sounds dramatic – but this is the place where most people express their tension, in their head, neck and shoulders!

Namaste
Gabrielle 🙂

OK Kirsten I found your correct email address in our customer database, all fixed now, you should receive notifications (as well as Gabrielle’s technique emails!).

Robert