Kurmasana, tortoise posture, is another pose that eventually can be jumped into from downdog after the last vinyasa. This may happen one day but there is no rush. From downdog you can come forward to a sitting position. Place your legs slightly bent wider than your hips with the soles.of your feet on the mat. Start to fold forward reaching your arms under your knees, palms face down and back about a 45 degree angle from your shoulders. Fold forward as much as possible, leading with your heart and imagining a tortoise slowly peeking out of its shell as you squeeze your shoulder blades and lengthen your neck and spine forward. Slide your feet forward as much as possible flexing the feet and activate your quads to possibly lift your heels while keeping your chin on the mat as the final position If this is too much, stay more upright, hold onto your shins or ankles and reach your chest forward to get length in your spine. After five breaths, with the Drishti at the third eye, enter the next pose immediately. This pose lengthens your hamstrings, calves and neck muscles and strengthens your abs, quads and rhomboids.