(Tortoise Pose/ Turtle pose)


  • Sit on the floor with legs stretched forward and arms beside the hips.
  • Widen the distance between two legs about 2-3 feet, then flex feet and bring knees closer to hips.

  • Extend chest and Place arms forward down between legs.

  • Lean torso over to the left side, lifting right hip bone upward and get a right arm under the right thigh, squeeze right knee on the right shoulder.

  • Do same procedure on the left side, both shoulders will be on knees.

  • Stretch arms out to the sides.

  • Roll thighs inward and extend inner heels.

  • Stretch upper body and keep it down.

  • Push inner heels toward torso, push shoulder down.

  • Squeeze thighs on to the shoulder, with bending forward, push inner heels down and forward, stretch legs and tuck chin to the floor, gaze forward.

  • Exhale and extend spine farther forward.

  • Hold the position for 10 to 30 secs as per capacity.

Beginners Tip

  • For beginners, it is challenging pose it requires lots of flexibility So perform under proper guidance.
  • Before attempting this pose, warmed up the body especially hips, thighs, and back body.

  • As a beginner, Place a blanket or a high pillow under the leg to support leg, while it is extended.

  • As beginner perform asana, with flex knees.

Releasing Procedure

  • Flex legs, release hands.
  • Straighten the spine and come to the starting position.

Precautions and Contraindications

  • Shoulder, Knee or ankle injury
  • Peptic or duodenal ulcer

  • Severe back pain

  • Cardiac Problem

  • Tight hips or thighs

  • Shoulder dislocation

  • Collarbone injury

  • Sciatica and a slipped disk

  • Abdominal pain
  • Recent abdominal surgery

  • High blood pressure Insomnia

  • A migraine

  • Menstruation or pregnancy

  • Herniated disks

  • Strained lower-back muscle

  • A hernia and chronic arthritis

Benefits of Kurmasana

  • It stretches arms, legs, back, shoulders, neck, and chest.
  • It improves the functions of the respiratory and digestive systems.

  • It lengthens the back muscles, increases flexibility in the hips.

  • Beneficial in Asthma, constipation a flatulence irritable bowel syndrome, insomnia, diabetes, headache, belly fat and problems related to the back or spine.

  • Calms the mind, increase focus, memory and relieve stress, mild depression.

Preparatory Poses

  • Uttanasana
  • Shavasana

  • Garudasana

  • Utthita Parsvakonasana

Follow-up Poses

  • Sarvangasana
  • Halasana

  • Dandasana

  • Bhujangasana

  • Matsyasana