Supta Kurmasana
सुप्त कूर्मासन
Supta Kurmasana (Sleeping Tortoise) is Kurmasana with feet crossed behind the head and arms bound behind the back.
Anatomy Involved
Benefits
- Extreme flexibility development
- Deep introspection
- Calms the entire nervous system
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Spinal injuries
- Shoulder injuries
- Hip injuries
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Supta Kurmasana (Sleeping Tortoise) is Kurmasana with feet crossed behind the head and arms bound behind the back.
How to Practice
1. Come into Kurmasana (arms under legs).
2. Fold deeply forward.
3. Take arms behind the back — clasp hands (bind).
4. Cross feet behind the head — ankles stacked.
5. Forehead on the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Kurmasana
What is Supta Kurmasana?
Supta Kurmasana (Sleeping Tortoise) is Kurmasana with feet crossed behind the head and arms bound behind the back.
What are the benefits of Supta Kurmasana?
Extreme flexibility development. Deep introspection. Calms the entire nervous system.
Who should avoid Supta Kurmasana?
Avoid this pose if you have: Spinal injuries, Shoulder injuries, Hip injuries, Pregnancy.
How many steps are in Supta Kurmasana?
Supta Kurmasana is practiced in 10 steps. Come into Kurmasana (arms under legs).
Is Supta Kurmasana suitable for beginners?
Supta Kurmasana is an advanced-level pose. Beginners should practice with props or under guidance.
What conditions does Supta Kurmasana help with?
Supta Kurmasana is therapeutic for: flexibility, anxiety.
What poses should I do before Supta Kurmasana?
Prepare with: Staff Pose, Baddha Konasana, Upavistha Konasana. These warm up the relevant muscles and joints.
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