Advancedseated

Tortoise Pose

Kurmasana · कूर्मासन

Also known as: Turtle Pose · Kurmasana

KurmaTortoise·AsanaPose

Tortoise Pose, also called Turtle Pose is a classical yoga posture. Its Sanskrit name Kurmasana translates word-for-word as: Kurma (Tortoise) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, open and strengthen the shoulders and stretch the hip flexors. Calms the nervous system deeply. Stretches the entire back body. It is particularly valued for developing greater flexibility and quieting an anxious mind. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and sciatica should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Extreme hamstring and spine flexibility
Calms the nervous system deeply
Stretches the entire back body
Promotes introspection and surrender
Full anatomical benefits — muscles, joints, organs →

Avoid If

5

Disc Herniation
Spinal flexion and rotation under load increase intradiscal pressure and can push herniated material toward spinal nerves.
Bend the knees deeply, hinge from the hips, and keep the spine long rather than rounding the lower back.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Bend the knees deeply to reduce tension on the sciatic nerve; prioritise a long spine over straight legs.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Reduce the range of motion, avoid full arm extension, and use props to limit load on the shoulder joint.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the feet to hip-width or more; fold to a 45-degree angle rather than full depth to avoid abdominal compression.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed

✕Forcing the knees down — let gravity work naturally

✕Collapsing the chest and slouching forward

✕Tensing the neck and jaw

✕Rushing into the pose without proper alignment first

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Sit on the front edge of your sitting bones
2Lengthen the spine upward on each inhalation
3Keep the chest lifted and shoulders relaxed
4Ground down through the sitting bones
5Maintain an elongated spine — avoid rounding the back
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest

Pose Details

Helps With

flexibilityanxietyinsomnia

Pose Type

forward bendhip opener

Body Focus

spinehipsshoulders

Focus Areas

flexibilityrelaxation

Yoga Styles

ashtangaiyengarhatha

When to Practice

peak pose

Position

seated

Modify If You Have

spinal injury

Do Paschimottanasana instead — a gentler forward fold.

shoulder injury

Keep arms alongside the body instead of threading under legs.

Practice Flow

Staff Pose

Baddha Konasana

Upavistha Konasana

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Sit in Dandasana with legs slightly wider than shoulder-width.

2

2. Bend the knees slightly.

3

3. Exhale and fold forward from the hips.

4

4. Thread both arms under the legs, extending them out to the sides.

5

5. Palms face down on the floor.

5 more steps remaining

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Frequently Asked Questions

Common questions about Kurmasana

What is Tortoise Pose?

Tortoise Pose, also called Turtle Pose is a classical yoga posture. Its Sanskrit name Kurmasana translates word-for-word as: Kurma (Tortoise) · Asana (Pose). In this posture, the body grounds through the sit bones while the spine rises tall. The posture works to lengthen the hamstrings, open and strengthen the shoulders and stretch the hip flexors. Calms the nervous system deeply. Stretches the entire back body. It is particularly valued for developing greater flexibility and quieting an anxious mind. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and sciatica should approach with care or consult a qualified teacher.

What are the benefits of Tortoise Pose?

Extreme hamstring and spine flexibility. Calms the nervous system deeply. Stretches the entire back body. Promotes introspection and surrender.

Who should avoid Tortoise Pose?

Avoid this pose if you have: Herniated disc, Sciatica, Shoulder injuries, Pregnancy, Lower back injuries.

How many steps are in Tortoise Pose?

Tortoise Pose is practiced in 10 steps. Sit in Dandasana with legs slightly wider than shoulder-width.

Is Tortoise Pose suitable for beginners?

Tortoise Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Tortoise Pose?

You may use: blanket. Props make the pose more accessible and comfortable.

What conditions does Tortoise Pose help with?

Tortoise Pose is therapeutic for: flexibility, anxiety, insomnia.