Advanced SittingIntermediate
Tortoise Pose
Kurmasana
Tortoise Pose (Kurmasana) cocoons the torso between the legs as the arms thread beneath the thighs, inviting deep introspection and surrender.
No image available
How to Perform
- 1
Sit with legs extended and slightly apart, then bend the knees and slide the arms underneath the thighs.
- 2
Extend the arms out to the sides with palms down, lowering the shoulders toward the floor.
- 3
Walk the heels forward as you lengthen the legs and draw the chest toward the ground.
- 4
Relax the head and neck, breathing into the back ribs while pressing thighs gently over the arms.
- 5
To exit, bend the knees, release the arms, and roll the spine back upright.
Benefits
- Intensely stretches the back body, especially hamstrings and lower spine.
- Calms the mind and soothes the nervous system through deep forward flexion.
- Strengthens shoulder girdle as the arms extend beneath the legs.
Alignment Cues
No alignment cues available.
Common Mistakes
No common mistakes listed.
Contraindications
- • Hamstring or lower back injury
- • Shoulder impingement
- • Pregnancy