Tortoise Pose

Kurmasana

Tortoise Pose slides the arms under the bent knees and out to the sides while the chest and chin lower toward the floor. It is a profound forward fold and hip opener that precedes its sleeping variation. The legs gradually straighten as the shoulders work under the knees.

Alignment cues

• Thread the arms under the knees, reaching out to the sides
• Lower the chest and chin toward the floor
• Slowly straighten the legs as the fold deepens

Benefits

• Deeply stretches the hamstrings, hips, and shoulders
• Encourages a quiet, internalized focus
• Builds significant flexibility over time

Modifications

• Keep the knees bent and heels lifted to ease under the shoulders
• Rest the forehead on a block if it doesn't reach the floor