Kurmasana (Tortoise Pose)

Q: Can beginners perform Kurmasana?

Beginners should not perform Kurumasana when just getting started with their practice. Instead, beginners should focus on their full body flexibility and try to modify the Tortoise pose with props to increase their level of flexibility.
Q: What are the different preparatory poses in Kurmasana?

The different preparatory poses in Kurmasana include Mountain pose Standing Forward Bend, Wide-Angle Seated Forward Bend, and Eagle pose.
Q: What are the benefits of Uttana Kurmasana?

Uttana Kurmasana or Upside-Down Tortoise pose will strengthen your legs, engage your core, relax your spine, stimulate your adrenal gland, and massage your kidneys and reproductive organs.
Q: What is Supta Kurmasana?

Supta Kurmasana, or Sleeping Tortoise pose, is performed by getting into the primary Tortoise position and staying there for five deep breaths to stabilize your mind and body. Then, gently externally rotate your hips and try to bring your legs over your head. Clasp your hands behind your back while controlling your breath.
Q: What are the different variations in Kurmasana?

Half Tortoise pose, Sleeping Tortoise pose, and Upside-Down Tortoise pose are three commonly practiced variations in Kurmasana.
Q: Who should avoid performing Kurmasana?

Practitioners with herniated discs, sciatica, chronic low back pain, and inflammatory knee arthritis should avoid the Kurmasana pose. Also, women who are pregnant or postpartum should temporarily avoid this practice.
Q: Which asana is recommended to perform after Kurmasana?

Plough Pose and Happy Baby Pose are two recommended relaxation poses commonly performed after Kurmasana. These will help to flex your spine in a counter position and soothe your pelvis, core, arm, and leg muscles after practicing Kurmasana.
Q: What is Ardha Kurmasana?

Ardha Kurmasana or Half-Tortoise Pose is an easy variation for the primary Kurmasana position. Start by sitting in Thunderbolt pose in the center of your mat. Inhale and stretch both arms up in the air. Now, exhale and bend forward toward the mat and resting your arms and head on the ground. Hold this Half-Tortoise Pose for a few deep breaths until your shoulders, traps, back, and knees are all primed up for the main pose.
Asana
Kurmasana (Tortoise Pose)
Written by
Will Allen
Co-Founder MyYogaTeacher
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Kurmasana (Tortoise Pose)Overview & Etymology How to do Kurmasana (Tortoise Pose)Kurmasana (Tortoise Pose) Variations to Consider FAQs Kurmasana (Tortoise Pose) Workshops Kurmasana (Tortoise Pose) Articles
Written by
Will Allen
Co-Founder MyYogaTeacher
What is Kurmasana (Tortoise Pose)?

Kurmasana is also known as Tortoise Pose or Turtle Pose. It is a seated intense forward bending pose suitable for intermediate to advanced yoga practitioners with a high level of mobility and flexibility.
This pose involves starting from a seated wide leg stance, lengthening your spine, bending your knees, slowly dropping your upper body toward the floor, and sliding your arms below your knees.
The longer you can hold this position, the higher level of flexibility you’ll achieve in your spine, shoulders, hamstrings, and glutes.
Kurmasana comes from Sanskrit words, 'Kurma' meaning Turtle or tortoise, and 'Asana' meaning pose or posture.
This pose is described as Uttana Kurmasana in ancient Hatha yoga texts like 7th-century Ahirbudhnya Saṃhitā and 19th-century Sritattvanidhi and Jogapradipika.
Later in the 20th century, B. K. S. Iyengar introduced the Tortoise pose as a modern yoga pose in his 1966 book Light on Yoga, and dedicated this to the 2nd avatar (incarnation) of Lord Vishnu, Kurma (Half-Human and Half-Tortoise).
Kurmasana symbolizes Patanjali's fifth element of Ashtanga yoga sutras -- Pratyahara.
Pratyahara is a stage in yoga where one learns to pull away their senses from this material world and shut down any distracting sensory stimulation, just like a tortoise does by pulling itself into its shell.
With this shutting down of material senses, you can learn to take control of your feelings and help your brain become more conscious of the supreme self.
Sanskrit Name: कूर्मासन Pronunciation: KOOR-MAH-SAH-NAH
Pose Type: Seated, Forward Bending Also known as: Tortoise Pose, or Turtle Pose
Strengthens: Spine, Back, and Arms Stretches: Spine, Shoulders, Hamstrings, and Glutes
Health Benefits of Kurmasana

Improves posture.
Boosts metabolism.
Reduces insomnia.
Tones the core and legs.
Therapeutic for the back.
Enhances physical flexibility.
Activates abdominal organs.
Improves blood circulation in the spine.
Lengthens and massages the lumbar region.
Alleviates mild symptoms related to sciatic nerve.
When to Avoid Performing Kurmasana

Avoid during pregnancy.
Avoid if you have sciatica.
Avoid if you have a herniated disc.
Avoid if you have chronic back pain.
Avoid if you have knee arthritis.
Avoid if you are recovering from a recent injury or surgery.
How to do Kurmasana (Tortoise Pose)

We have divided the Kurmasana practice into a few different phases to help you get started in your practice.
Part 1 - Preparatory Poses for Kurmasana

Tortoise pose is an advanced yoga posture that requires activation of your full body. Here are some warm-up poses to help you get ready:
1. Uttanasana (Standing Forward Bend) - Start with Mountain pose. Take a few breaths here to stabilize your core and lengthen your spine. Inhale as you stand with your feet hip-width apart and place your hands at the side of your waist.
Exhale and start to hinge your upper body forward. Stretch your arms overhead and let them touch the ground. Hold this position until your glutes and hamstrings feel activated, and your spine, arms, and shoulders feel more flexible and relaxed.
2. Upavistha Konasana (Wide-Angle Seated Forward Bend) - Sit on your mat and spread your legs wide on each side. Inhale, flex your arms overhead for a few seconds to activate your whole upper body.
Exhale and start to bend forward toward the ground. Rest your palms, forehead, chest, and core on the floor completely. Hold this pose for 2-3 minutes to get your spine, glutes, and shoulders stimulated with blood circulation.
3. Garudasana (Eagle Pose) - Start by standing on one leg. Cross your right knee over your left kneecap, and bend your left leg. If your flexibility allows, then wrap your left foot behind your right calf muscle, creating a complete eagle legs formation.
Keep your glutes in a neutral position, and elongate your spine by lifting your chest up.
Next, bring your right arm over your left and cross your elbows. Bring the palms of both your arms together to clasp each other tightly and form the eagle arms formation.
Keep your elbows at your shoulder level and hold this pose as long as it feels comfortable. Release and repeat on the other side. This is a great way to activate flexibility and strength in your limbs and core.
Part 2: Step-by-Step Instructions to Perform Kurmasana

The following are steps to practice Tortoise or Turtle pose:
Step 1- Start from a seated position. Bend and spread your legs out at the sides, so each leg makes a triangle with the ground.
Step 2- Bring your torso forward and close to the ground by bending from your low back. Don't rest your head entirely on the floor. Stay close to the ground for a few seconds.
Step 3- Bring your chest forward, roll your shoulders, and thread each arm under your legs at your sides. Scooch your arms slowly under your legs so that your shoulders are right below your knees.
Step 4- Breathe and hold this semi-tortoise pose for a few seconds. Withdraw all of your senses, exhale and then gently lower your legs, arms, chest, and forehead completely to the ground.
Step 5- Take deep breaths and focus on the stretch you feel in your whole body.
Step 6- Count 5 to 10 deep breaths and then slowly release the pose. Bend your legs slightly, release your arms from below your legs, and relax in Seated Forward Bend pose.
Breath Awareness:
Inhale: While sitting with your legs spread wide.
Exhale: When your torso is bending forward toward the ground
Inhale & Exhale: While holding the position for a few seconds.
Performance Duration for Beginners: Hold Kurmasana for 5 to 6 deep breaths.
Performance Duration for Advanced: Hold Kurmasana for 5 to 10 deep breaths or as long as it feels comfortable.
Part 3: Things to Keep in Mind

The Tortoise pose practice requires a lot of awareness among all of your senses. Misalignment can lead to negative after-effects, so here are a few posture cures to keep in mind while performing Kurmasana:
Avoid straining your knees: Your feet should be flexed, but do not lock your knee joints to achieve this. Locking your knee joints while strengthening your legs can put unnecessary pressure on your knee joints. This can lead to severe injury or even damage to your knees. To prevent this, maintain a soft bend in your knees and bring your legs straight to the ground very slowly.
Release slowly: Since your spine, neck, and shoulders are in a very compromised position, it’s important to be mindful of your technique while releasing this pose. Releasing too quickly can increase your chance of injury, so focus on your breathing and release the pose very gently.
Part 4: Relaxing Poses After Kurmasana

Here are a few counter yoga poses you can perform after your Tortoise pose practice for faster recovery and a healthy spine.
1. Halasana (Plough Pose): Lie on your back with your legs and feet together and palms facing down on either side. Press down with your hands on the mat, lift your legs up, and then over your head. Ensure that your toes touch the floor. You can also put your hands on your low back to stabilize your core.
Breathe here in this position for a few seconds. Finally, exhale as you press your palms again into the ground to unroll your spine back on the mat. Lie in Corpse pose for a few seconds until your whole body relaxes. This will allow your lower back, shoulders, traps, and neck to rest.
2. Ananda Balasana (Happy Baby Pose): Continue from Corpse position. Lie on your back, ensuring that there is no gap in between your tailbone and the ground. Lift your legs up, making a 90-degree angle with the ground. Bend your legs, and grab the outer edges of both of your feet on each side.
Now, push down toward the floor, so your knees are aligned with your armpits. Hold this pose until you feel relaxed in your spine and lower back. You can also gently rock from side to side, making it a super Happy Baby pose for faster recovery.
Kurmasana Modifications and Props
Below are some Tortoise posture modification ideas that you can perform as a beginner or an intermediate yogi.
Seated Straddle Pose: Extend your legs wide out to your sides, flexing your toes out. Start by placing your palms behind your back in line with your pelvis. Keep your spine straight and take a few deep breaths.
For a deep stretch in your legs and glutes, bring your hands forward, bend your elbows, and expand your chest and torso a little so that your body makes an angle of 45 degrees with the ground.
Hold this position here for a few minutes, or you can also add side-to-side movement for more profound glute and low back activation.
Use a bench: If it’s super challenging to intertwine your arms and legs in the Kurmasana position, use a flat bench as your modification prop. Sit on the bench by placing each leg on either side of the bench.
Inhale and exhale as you bring your torso downward. Make sure your chest, chin, and abs are resting on the bench.
Bring your arms under your knees on each side and hold the legs of the bench at each side. Practice this pose regularly to build muscle flexibility and mobility for the main pose practice.
Kurmasana Variations to Consider
Below are some posture variations for beginners and advanced yogis to try during their Tortoise pose practice:
1. Ardha Kurmasana (Half Tortoise Pose): This is a beginner-friendly variation of Tortoise pose. Start by sitting in Vajrasana position. Inhale deeply and flex your arms.
Next, with an elongated exhale, bend your upper body forward and rest your arms and forehead on the ground. This variation will build strength in your spine and legs for the main pose practice.
2. Kurmasana with arms at the back:
Get into the main Tortoise pose, focus on your breathing, and slowly stretch your arms behind you so both of your hands can clasp together.
This is an intermediate-to-advanced level variation, which will help you increase upper body flexibility, especially in your shoulders.
3. Supta Kurmasana (Reclining Turtle Pose): Get into the basic Kurmasana position and prep up your whole body for this advanced variation by taking a few deep breaths. Exhale while holding your palms behind your back.
Stay focused, keep breathing, gently take one leg at a time and wrap each foot behind your neck. Hold this deep twisting variation for 10 to 30 seconds, then release.
Relax in Seated Forward Bend and repeat the same process with a change in the leg placement.
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Level-Up Poses After Kurmasana for Advanced Yogis
Below is a list of yoga asanas that you can try once you’ve mastered the art of executing Tortoise or Turtle pose:
Level-Up Pose 1 - Yoganidrasana (Yogic Sleep Pose)
Level-Up Pose 2 - Merudandasana (Upright Wide Angle Pose)
Level-Up Pose 3 - Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)
Level-Up Pose 4 - Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)
Yoganidrasana (Yogic Sleep Pose)
Merudandasana (Upright Wide Angle Pose)
Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)
Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)
Similar Seated-Forward Bending Poses like Kurmasana
Here are a few more yoga poses that are similar to Tortoise or Turtle pose:
Balasana (Child's Pose)
Uttana Shishosana (Puppy Pose)
Janusirsasana (Head-to-Knee Pose)
Paschimottanasana (Seated Forward Bend)
Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose)
Frequently Asked Questions about Kurmasana (Tortoise Pose)
Can beginners perform Kurmasana?

What are the different preparatory poses in Kurmasana?

What are the benefits of Uttana Kurmasana?

What is Supta Kurmasana?

What are the different variations in Kurmasana?

Who should avoid performing Kurmasana?

Which asana is recommended to perform after Kurmasana?

What is Ardha Kurmasana?

Articles about Kurmasana (Tortoise Pose)
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It is a seated intense forward bending pose suitable for intermediate to advanced yoga practitioners with a high level of mobility and flexibility. \\nThis pose involves starting from a seated wide leg stance, lengthening your spine, bending your knees, slowly dropping your upper body toward the floor, and sliding your arms below your knees.  \\nThe longer you can hold this position, the higher level of flexibility you’ll achieve in your spine, shoulders, hamstrings, and glutes. \\n","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5322,height:3548/9THaxXrESsmiQYUo6L2T\" alt=\"Kurmasana (Tortoise Pose)\" title=\"Kurmasana (Tortoise Pose)\" width=\"600\" height=\"350\"><p>Kurmasana is also known as Tortoise Pose or Turtle Pose. 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Bend your legs slightly, release your arms from below your legs, and relax in Seated Forward Bend pose. \n\\nBreath Awareness: \\nInhale: \\nWhile sitting with your legs spread wide. \\nExhale: \\nWhen your torso is bending forward toward the ground\\nInhale & Exhale: \\nWhile holding the position for a few seconds. \\nPerformance Duration for Beginners:\\n Hold Kurmasana for 5 to 6 deep breaths. \\nPerformance Duration for Advanced: \\nHold Kurmasana for 5 to 10 deep breaths or as long as it feels comfortable. \\n\\nPart 3: Things to Keep in Mind\\nThe Tortoise pose practice requires a lot of awareness among all of your senses. Misalignment can lead to negative after-effects, so here are a few posture cures to keep in mind while performing Kurmasana:\\nAvoid straining \\nyour\\n knees: \\nYour feet should be flexed, but do not lock your knee joints to achieve this. Locking your knee joints while strengthening your legs can put unnecessary pressure on your knee joints. This can lead to severe injury or even damage to your knees. To prevent this, maintain a soft bend in your knees and bring your legs straight to the ground very slowly. \\nRelease slowly: \\nSince your spine, neck, and shoulders are in a very compromised position, it’s important to be mindful of your technique while releasing this pose. Releasing too quickly can increase your chance of injury, so focus on your breathing and release the pose very gently. \\n\\nPart 4: Relaxing Poses After Kurmasana \\nHere are a few counter yoga poses you can perform after your Tortoise pose practice for faster recovery and a healthy spine. \\n1. Halasana (Plough Pose): \\nLie on your back with your legs and feet together and palms facing down on either side. Press down with your hands on the mat, lift your legs up, and then over your head. Ensure that your toes touch the floor. You can also put your hands on your low back to stabilize your core. \\n\\nBreathe here in this position for a few seconds. Finally, exhale as you press your palms again into the ground to unroll your spine back on the mat. Lie in Corpse pose for a few seconds until your whole body relaxes. This will allow your lower back, shoulders, traps, and neck to rest. \\n\\n2. Ananda Balasana (Happy Baby Pose):\\n Continue from Corpse position. Lie on your back, ensuring that there is no gap in between your tailbone and the ground. Lift your legs up, making a 90-degree angle with the ground. Bend your legs, and grab the outer edges of both of your feet on each side. \\n\\nNow, push down toward the floor, so your knees are aligned with your armpits. Hold this pose until you feel relaxed in your spine and lower back. You can also gently rock from side to side, making it a super Happy Baby pose for faster recovery. ","html":"<p>We have divided the Kurmasana practice into a few different phases to help you get started in your practice.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for Kurmasana</strong></h3><p>Tortoise pose is an advanced yoga posture that requires activation of your full body. Here are some warm-up poses to help you get ready:&nbsp;</p><p><strong>1. Uttanasana (Standing Forward Bend) -&nbsp;</strong>Start with Mountain pose. Take a few breaths here to stabilize&nbsp;your core and lengthen&nbsp;your spine. Inhale as you stand with&nbsp;your feet hip-width apart and place your hands at the side of your waist.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:900,height:600/7Fr1scdCSki1Kk5hHtax\" alt=\" Uttanasana (Standing Forward Bend)\" title=\" Uttanasana (Standing Forward Bend)\" width=\"600\" height=\"350\"><p>Exhale and start to hinge&nbsp;your upper body forward. Stretch&nbsp;your arms overhead and let them touch the ground. Hold this position until&nbsp;your glutes and hamstrings feel activated, and&nbsp;your spine, arms, and shoulders feel more flexible and relaxed.&nbsp;</p><p></p><p><strong>2. Upavistha Konasana (Wide-Angle Seated Forward Bend) -&nbsp;</strong>Sit on your mat and spread your legs wide on each side. Inhale, flex your arms overhead for a few seconds to activate your whole upper body.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1165,height:559/JfqcPEhSQNuijxCmFHBG\" alt=\" Upavistha Konasana (Wide-Angle Seated Forward Bend)\" title=\" Upavistha Konasana (Wide-Angle Seated Forward Bend)\" width=\"600\" height=\"350\"><p>Exhale and start to bend forward toward the ground. Rest your palms, forehead, chest, and core on the floor completely. Hold this pose for 2-3 minutes to get your spine, glutes, and shoulders stimulated with blood circulation.</p><p></p><p><strong>3. Garudasana (Eagle Pose) -&nbsp;</strong>Start by standing on one leg. Cross&nbsp;your right knee over&nbsp;your left kneecap, and bend&nbsp;your left leg. If your flexibility allows, then wrap&nbsp;your left foot behind&nbsp;your right calf muscle, creating a complete eagle legs formation.&nbsp;</p><p>Keep&nbsp;your glutes in a neutral position, and elongate&nbsp;your spine by lifting&nbsp;your chest up.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/UueYgF2QXmmdvtVQzBBH\" alt=\"Garudasana (Eagle Pose)\" title=\"Garudasana (Eagle Pose)\" width=\"600\" height=\"350\"><p>Next, bring&nbsp;your right arm over&nbsp;your left and cross&nbsp;your elbows. Bring the palms of both&nbsp;your&nbsp;arms together to clasp each other tightly and form the eagle arms formation.&nbsp;</p><p>Keep&nbsp;your elbows at your shoulder level and hold this pose as long as it feels comfortable. Release and repeat on the other side. This is a great way to activate flexibility and strength in your limbs and core.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Kurmasana</strong></h3><p>The following are steps to practice Tortoise or Turtle pose:&nbsp;</p><p><strong>Step 1-</strong> Start from a seated position. Bend and spread your legs out at the sides, so each leg makes a triangle with the ground.&nbsp;</p><p><strong>Step 2-</strong> Bring your torso forward and close to the ground by bending from your low back. Don't rest your head entirely on the floor. Stay close to the ground for a few seconds.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Bring your chest forward, roll your shoulders, and thread each arm under your legs at your sides. Scooch your arms slowly under your legs so that your shoulders are right below your knees.&nbsp;</p><p><strong>Step 4-</strong> Breathe and hold this semi-tortoise pose for a few seconds. Withdraw all of your senses, exhale and then gently lower your legs, arms, chest, and forehead completely to the ground.&nbsp;</p><p><strong>Step 5-</strong> Take deep breaths and focus on the stretch you feel in your whole body.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Count 5 to 10 deep breaths and then slowly release the pose. Bend your legs slightly, release your arms from below your legs, and relax in Seated Forward Bend pose.&nbsp;<br></p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale:&nbsp;</strong>While sitting with&nbsp;your legs spread wide.&nbsp;</p></div></li><li><div><p><strong>Exhale:&nbsp;</strong>When&nbsp;your torso is bending forward toward the ground</p></div></li><li><div><p><strong>Inhale &amp; Exhale:&nbsp;</strong>While holding the position for a few seconds.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Kurmasana for 5 to 6 deep breaths.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Kurmasana for 5 to 10 deep breaths or as long as it feels comfortable.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>The Tortoise pose practice requires a lot of awareness among all of&nbsp;your senses. Misalignment can lead to negative after-effects, so here are a few posture cures to keep in mind while performing Kurmasana:</p><ul><li><div><p><strong>Avoid straining&nbsp;</strong>your<strong> knees:&nbsp;</strong>Your feet should be flexed, but do not lock your knee joints to achieve this. Locking your knee joints while strengthening your legs can put unnecessary pressure on your knee joints. This can lead to severe injury or even damage to your knees. To prevent this, maintain a soft bend in your knees and bring your legs straight to the ground very slowly.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Release slowly:&nbsp;</strong>Since your spine, neck, and shoulders are in a very compromised position, it’s important to be mindful of your technique while releasing this pose. Releasing too quickly can increase your chance of injury, so focus on your breathing and release the pose very gently.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Kurmasana&nbsp;</strong></h3><p>Here are a few counter yoga poses you can perform after your Tortoise pose practice for faster recovery and a healthy spine.&nbsp;</p><p><strong>1. Halasana (Plough Pose):&nbsp;</strong>Lie on your back with&nbsp;your legs and feet together and palms facing down on either side. Press down with your hands on the mat, lift&nbsp;your legs up, and then over your head. Ensure that&nbsp;your toes touch the floor. You can also put your hands on&nbsp;your low back to stabilize&nbsp;your core.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5439,height:3626/co1smLNxRmiwoo0TFXU6\" alt=\"Halasana (Plough Pose)\" title=\"Halasana (Plough Pose)\" width=\"600\" height=\"350\"><p>Breathe here in this position for a few seconds. Finally, exhale as you press your palms again into the ground to unroll&nbsp;your spine back on the mat. Lie in Corpse pose for a few seconds until&nbsp;your whole body relaxes. This will allow your lower back, shoulders, traps, and neck to rest.&nbsp;</p><p></p><p><strong>2. Ananda Balasana (Happy Baby Pose):</strong> Continue from Corpse position. Lie on&nbsp;your back, ensuring that there is no gap in between your tailbone and the ground. Lift&nbsp;your legs up, making a 90-degree angle with the ground. Bend&nbsp;your legs, and grab the outer edges of both of your feet on each side.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5392,height:3595/Yrswa52CT2HXW1FkS0u7\" alt=\"Ananda Balasana (Happy Baby Pose)\" title=\"Ananda Balasana (Happy Baby Pose)\" width=\"600\" height=\"350\"><p>Now, push down toward the floor, so your knees are aligned with your armpits. Hold this pose until you feel relaxed in your spine and lower back. You can also gently rock from side to side, making it a super Happy Baby pose for faster recovery.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Below are some Tortoise posture modification ideas that you can perform as a beginner or an intermediate yogi. \\nSeated Straddle Pose: \\nExtend your legs wide out to your sides, flexing your toes out. Start by placing your palms behind your back in line with your pelvis. Keep your spine straight and take a few deep breaths.\\n\\nFor a deep stretch in your legs and glutes, bring your hands forward, bend your elbows, and expand your chest and torso a little so that your body makes an angle of 45 degrees with the ground. \\nHold this position here for a few minutes, or you can also add side-to-side movement for more profound glute and low back activation. \\nUse a bench: \\nIf it’s super challenging to intertwine your arms and legs in the Kurmasana position, use a flat bench as your modification prop. Sit on the bench by placing each leg on either side of the bench. \n\\n\\nInhale and exhale as you bring your torso downward. Make sure your chest, chin, and abs are resting on the bench. \\nBring your arms under your knees on each side and hold the legs of the bench at each side. Practice this pose regularly to build muscle flexibility and mobility for the main pose practice.","html":"<p>Below are some Tortoise posture modification ideas that you can perform as a beginner or an intermediate yogi.&nbsp;</p><ul><li><div><p><strong>Seated Straddle Pose:&nbsp;</strong>Extend your legs wide out to your sides, flexing&nbsp;your toes out. Start by placing&nbsp;your palms behind your back in line with&nbsp;your pelvis. Keep your spine straight and take a few deep breaths.</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2489,height:1659/PF08VTFTE6oF1x7KrqSC\" alt=\"Seated Straddle Pose\" title=\"Seated Straddle Pose\" width=\"600\" height=\"350\"><p>For a deep stretch in&nbsp;your legs and glutes, bring your hands forward, bend&nbsp;your elbows, and expand your chest and torso a little so that your body makes an angle of 45 degrees with the ground.&nbsp;</p><p>Hold this position here for a few minutes, or you can also add side-to-side movement for more profound glute and low back activation.&nbsp;</p><ul><li><div><strong>Use a bench:&nbsp;</strong>If it’s super challenging to intertwine your arms and legs in the Kurmasana position, use a flat bench as your modification prop. Sit on the bench by placing each leg on either side of the bench.&nbsp;<br></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:736,height:490/3Zbf5Z4oR2e1MxQaG0Ms\" alt=\"Use a bench\" title=\"Use a bench\" width=\"600\" height=\"350\"><p>Inhale and exhale as you bring your torso downward. Make sure your chest, chin, and abs are resting on the bench.&nbsp;</p><p>Bring your arms under your knees on each side and hold the legs of the bench at each side. Practice this pose regularly to build muscle flexibility and mobility for the main pose practice.</p>"},"modificationsAndPropsTitle":"Kurmasana Modifications and Props","variationsTitle":"Kurmasana Variations to Consider","variationsBody":{"text":"Below are some posture variations for beginners and advanced yogis to try during their Tortoise pose practice: \\n1. Ardha Kurmasana (Half Tortoise Pose): \\nThis is a beginner-friendly variation of Tortoise pose. Start by sitting in \\nVajrasana \\nposition. Inhale deeply and flex your arms. \\n\\nNext, with an elongated exhale, bend your upper body forward and rest your arms and forehead on the ground. This variation will build strength in your spine and legs for the main pose practice. \\n\\n2. Kurmasana with arms at the back:\\n Get into the main Tortoise pose, focus on your breathing, and slowly stretch your arms behind you so both of your hands can clasp together.  \\n\\nThis is an intermediate-to-advanced level variation, which will help you increase upper body flexibility, especially in your shoulders. \\n\\n3. Supta Kurmasana (Reclining Turtle Pose): \\nGet into the basic Kurmasana position and prep up your whole body for this advanced variation by taking a few deep breaths. Exhale while holding your palms behind your back. \\n\\nStay focused, keep breathing, gently take one leg at a time and wrap each foot behind your neck. Hold this deep twisting variation for 10 to 30 seconds, then release. \\nRelax in Seated Forward Bend and repeat the same process with a change in the leg placement.","html":"<p>Below are some posture variations for beginners and advanced yogis to try during their Tortoise pose practice:&nbsp;</p><p><strong>1. Ardha Kurmasana (Half Tortoise Pose):&nbsp;</strong>This is a beginner-friendly variation of Tortoise pose. Start by sitting in&nbsp;<em>Vajrasana&nbsp;</em>position. Inhale deeply and flex your arms.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:666/nkJZmJl9Qfyy9Vygsr7h\" alt=\"Ardha Kurmasana (Half Tortoise Pose)\" title=\"Ardha Kurmasana (Half Tortoise Pose)\" width=\"600\" height=\"350\"><p>Next, with an elongated exhale, bend your upper body forward and rest your arms and forehead on the ground. This variation will build strength in your spine and legs for the main pose practice.&nbsp;</p><p></p><p><strong>2. Kurmasana with arms at the back:</strong></p><p> Get into the main Tortoise pose, focus on your breathing, and slowly stretch your arms behind you so both of your hands can clasp together.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:680,height:454/j5EasB0SLaxcQdh4Pqt2\" alt=\"Kurmasana with arms at the back\" title=\"Kurmasana with arms at the back\" width=\"600\" height=\"350\"><p>This is an intermediate-to-advanced level variation, which will help you increase upper body flexibility, especially in your shoulders.&nbsp;</p><p></p><p><strong>3. Supta Kurmasana (Reclining Turtle Pose):&nbsp;</strong>Get into the basic Kurmasana position and prep up your whole body for this advanced variation by taking a few deep breaths. Exhale while holding your palms behind your back.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:823,height:423/zSQ0AtMQOupwhxfOwMtq\" alt=\"Supta Kurmasana (Reclining Turtle Pose)\" title=\"Supta Kurmasana (Reclining Turtle Pose)\" width=\"600\" height=\"350\"><p>Stay focused, keep breathing, gently take one leg at a time and wrap each foot behind your neck. Hold this deep twisting variation for 10 to 30 seconds, then release.&nbsp;</p><p>Relax in Seated Forward Bend and repeat the same process with a change in the leg placement.</p>"},"levelUpTitle":"Level-Up Poses After Kurmasana for Advanced Yogis","similarTitle":"Similar Seated-Forward Bending Poses like Kurmasana","similarBody":{"text":"Here are a few more yoga poses that are similar to Tortoise or Turtle pose: \\n\\nBalasana (Child's Pose)\\nUttana Shishosana (Puppy Pose)\\nJanusirsasana (Head-to-Knee Pose)\\nPaschimottanasana (Seated Forward Bend)\\nBaddha Konasana Uttanasana (Bound Angle Forward Bend Pose)\\n","html":"<p>Here are a few more yoga poses that are similar to Tortoise or Turtle pose:&nbsp;</p><p></p><ol><li><div><p>Balasana (Child's Pose)</p></div></li><li><div><p>Uttana Shishosana (Puppy Pose)</p></div></li><li><div><p>Janusirsasana (Head-to-Knee Pose)</p></div></li><li><div><p>Paschimottanasana (Seated Forward Bend)</p></div></li><li><div><p>Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Kurmasana","levelUpBody":{"text":"Below is a list of yoga asanas that you can try once you’ve mastered the art of executing Tortoise or Turtle pose:\\n\\nLevel-Up Pose 1 - \\nYoganidrasana (Yogic Sleep Pose)\\nLevel-Up Pose 2 - \\nMerudandasana (Upright Wide Angle Pose)\\nLevel-Up Pose 3 - \\nParivrtta Upavistha Konasana (Revolved Seated Angle Pose)\\nLevel-Up Pose 4 - \\nUpavistha Konasana Variation (Wide-Angle Seated Pose Variation)\\n\\n\\nYoganidrasana (Yogic Sleep Pose)\\n\\n\\nMerudandasana (Upright Wide Angle Pose)\\n\\n\\nParivrtta Upavistha Konasana (Revolved Seated Angle Pose)\\n\\n\\nUpavistha Konasana Variation (Wide-Angle Seated Pose Variation)","html":"<p>Below is a list of yoga asanas that you can try once you’ve mastered the art of executing Tortoise or Turtle pose:</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Yoganidrasana (Yogic Sleep Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Merudandasana (Upright Wide Angle Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:736,height:490/JiUHboEFQdKW0TjwPoL5\" alt=\"Yoganidrasana (Yogic Sleep Pose)\" title=\"Yoganidrasana (Yogic Sleep Pose)\" width=\"600\" height=\"350\"><p><em><strong>Yoganidrasana (Yogic Sleep Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:680,height:454/vDGQCXWgT0y2jcPSHJ1N\" alt=\"Merudandasana (Upright Wide Angle Pose)\" title=\"Merudandasana (Upright Wide Angle Pose)\" width=\"600\" height=\"350\"><p><em><strong>Merudandasana (Upright Wide Angle Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:707,height:286/Vh4yVdL4RcqfyBUrN6GH\" alt=\"Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)\" title=\"Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Upavistha Konasana (Revolved Seated Angle Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:658,height:426/AFLxZpZ5TaWSHEKXsdPs\" alt=\"Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)\" title=\"Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)\" width=\"600\" height=\"350\"><p><em><strong>Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)</strong></em></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Kurmasana or Tortoise Pose, or Turtle Pose.","breadcrumbName":"Kurmasana (Tortoise Pose)"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":540,"UUID":"e106b2ed-78ce-432f-9f46-6bd77aa48363","TagID":269,"Question":"Can beginners perform Kurmasana?\n","Answer":"<p>Beginners should not perform Kurumasana when just getting started with their practice. Instead, beginners should focus on their full body flexibility and try to modify the Tortoise pose with props to increase their level of flexibility.&nbsp;</p><p><br></p>","Position":1,"CreatedDate":"2023-04-11 13:05:31","ModifiedDate":"2023-04-11 13:05:31","Tags":null},{"ID":541,"UUID":"58ceb190-65e4-4ec3-8557-704a114065f0","TagID":269,"Question":"What are the different preparatory poses in Kurmasana?\n","Answer":"<p>The different preparatory poses in Kurmasana include Mountain pose Standing Forward Bend, Wide-Angle Seated Forward Bend, and Eagle pose.&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-04-11 13:05:53","ModifiedDate":"2023-04-11 13:05:53","Tags":null},{"ID":542,"UUID":"b7afa1ab-33ce-44f0-9407-2ea8f6aee576","TagID":269,"Question":"What are the benefits of Uttana Kurmasana?\n","Answer":"<p>Uttana Kurmasana or Upside-Down Tortoise pose will strengthen your legs, engage <span style=\"color: rgb(14, 16, 26);\">your</span> core, relax your spine, stimulate <span style=\"color: rgb(14, 16, 26);\">your</span> adrenal gland, and massage <span style=\"color: rgb(14, 16, 26);\">your</span> kidneys and reproductive organs. </p>","Position":3,"CreatedDate":"2023-04-11 13:06:18","ModifiedDate":"2023-04-11 13:06:18","Tags":null},{"ID":543,"UUID":"ce2cd376-aaca-4637-987a-6bbfcff8bc6e","TagID":269,"Question":" What is Supta Kurmasana?\n","Answer":"<p>Supta Kurmasana, or Sleeping Tortoise pose, is performed by getting into the primary Tortoise position and staying there for five deep breaths to stabilize your mind and body. Then, gently externally rotate your hips and try to bring <span style=\"color: rgb(14, 16, 26);\">your</span> legs over your head. Clasp <span style=\"color: rgb(14, 16, 26);\">your</span> hands behind your back while controlling your breath.&nbsp;</p><p><br></p>","Position":4,"CreatedDate":"2023-04-11 13:06:39","ModifiedDate":"2023-04-11 13:06:39","Tags":null},{"ID":544,"UUID":"e90233bf-514e-4323-84d0-259fe2186ca3","TagID":269,"Question":"What are the different variations in Kurmasana?","Answer":"<p>Half Tortoise pose, Sleeping Tortoise pose, and Upside-Down Tortoise pose are three commonly practiced variations in Kurmasana.&nbsp;&nbsp;</p><p><br></p>","Position":5,"CreatedDate":"2023-04-11 13:07:03","ModifiedDate":"2023-04-11 13:07:03","Tags":null},{"ID":545,"UUID":"ad506844-a35d-4780-b48a-8565365b9e56","TagID":269,"Question":"Who should avoid performing Kurmasana?\n","Answer":"<p>Practitioners with herniated discs, sciatica, chronic low back pain, and inflammatory knee arthritis should avoid the Kurmasana pose. Also, women who are pregnant or postpartum should temporarily avoid this practice.&nbsp;&nbsp;</p><p><br></p>","Position":6,"CreatedDate":"2023-04-11 13:07:32","ModifiedDate":"2023-04-11 13:07:32","Tags":null},{"ID":546,"UUID":"1666364a-598e-47ad-afc2-fef922e14d99","TagID":269,"Question":"Which asana is recommended to perform after Kurmasana?\n","Answer":"<p>Plough Pose and Happy Baby Pose are two recommended relaxation poses commonly performed after Kurmasana. These will help to flex <span style=\"color: rgb(14, 16, 26);\">your</span> spine in a counter position and soothe <span style=\"color: rgb(14, 16, 26);\">your</span> pelvis, core, arm, and leg muscles after practicing Kurmasana.</p><p><br></p>","Position":7,"CreatedDate":"2023-04-11 13:07:58","ModifiedDate":"2023-04-11 13:07:58","Tags":null},{"ID":547,"UUID":"771a35d9-c37d-4b79-bc5d-9d77c278d950","TagID":269,"Question":"What is Ardha Kurmasana?\n","Answer":"<p>Ardha Kurmasana or Half-Tortoise Pose is an easy variation for the primary Kurmasana position. Start by sitting in Thunderbolt pose in the center of your mat. Inhale and stretch both arms up in the air.&nbsp;</p><p><br></p><p>Now, exhale and bend forward toward the mat and resting your arms and head on the ground. Hold this Half-Tortoise Pose for a few deep breaths until your shoulders, traps, back, and knees are all primed up for the main pose.&nbsp;</p><p><br></p>","Position":8,"CreatedDate":"2023-04-11 13:08:24","ModifiedDate":"2023-04-11 13:08:24","Tags":null}],"yoga_details":{"ID":269,"UUID":"505a6d90-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Kurmasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Kurmasana","Description":"","Slug":"kurmasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681218231/asana/1_38.jpg","Tagline":"Bend forward in the Tortoise Pose and challenge your mobility. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Kurmasana or Tortoise Pose, or Turtle Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Kurmasana (Tortoise Pose)

What is Kurmasana (Tortoise Pose)?

Health Benefits of Kurmasana

When to Avoid Performing Kurmasana

How to do Kurmasana (Tortoise Pose)

Part 1 - Preparatory Poses for Kurmasana

Part 2: Step-by-Step Instructions to Perform Kurmasana

Part 3: Things to Keep in Mind

Part 4: Relaxing Poses After Kurmasana

Can beginners perform Kurmasana?

What are the different preparatory poses in Kurmasana?

What are the benefits of Uttana Kurmasana?

What is Supta Kurmasana?

What are the different variations in Kurmasana?

Who should avoid performing Kurmasana?

Which asana is recommended to perform after Kurmasana?

What is Ardha Kurmasana?

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