Kurmasana (Tortoise Pose): Preparation, Steps and Modifications

Kurmasana, or Tortoise Pose, is a deep seated forward fold in which the arms extend beneath the legs. The pose should develop gradually through hip movement, spinal length and shoulder preparation.

Preparation

• Practise a wide seated position.
• Use a folded blanket beneath the pelvis.
• Warm the shoulders with gentle arm extension.
• Practise a supported forward fold with bent knees.

Steps

1. Sit with the legs wider than the hips.
2. Bend the knees and place the feet on the floor.
3. Lean forward from the pelvis while keeping the spine long.
4. Slide one arm and then the other beneath the legs.
5. Extend the arms outward without forcing the shoulders.
6. Keep the knees bent if needed.
7. Return by drawing the arms inward and lifting the torso slowly.

Modifications

• Keep the hands on blocks.
• Practise without placing the arms beneath the legs.
• Use a chair for a supported forward fold.
• Keep the knees well bent.

Common mistakes

• Rounding strongly to reach farther.
• Forcing the shoulders beneath the knees.
• Locking the knees.
• Holding the breath.

Practice limits

Leave the pose when the hamstrings, shoulders, hips or back feel sharply strained. Use a supported variation and learn deeper stages from a qualified yoga teacher.