Advanced SittingIntermediate

Sleeping Tortoise

Supta Kurmasana

Sleeping Tortoise (Supta Kurmasana) folds the body over the legs while threading the arms beneath the knees and crossing the ankles behind the head, embodying complete withdrawal.

No image available

How to Perform

1
Sit with legs slightly apart, bend the knees, and slide the arms underneath the thighs.
2
Extend the legs and lower the torso forward, resting the chin then chest on the floor.
3
Cross the ankles behind the head if possible, clasping the hands at the lower back.
4
Hold calm breaths, then release the legs, uncross the ankles, and roll up slowly.

Benefits

Intensely stretches spine, hips, and shoulders.
Calms the nervous system through deep forward flexion.
Tones abdominal muscles while compressing the waist.

Alignment Cues

No alignment cues available.

Common Mistakes

No common mistakes listed.

Contraindications

• Pregnancy
• Severe lumbar or cervical disc conditions
• Shoulder or hip injury