Half Tortoise (Ardha Kurmasana)
Pose Overview
| Common Name | Half Tortoise |
| Traditional Sanskrit Name | Ardha Kurmasana |
| Sanskrit Name Pronunciation | are-dah kur-MAH-sah-nah |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Tip of the nose |
Half Tortoise, also known as Ardha Kurmasana, is a beginner-friendly yoga pose that is great for strengthening the core and spine. This pose is named after the Tortoise, a creature that is known for its strong and protective shell. The Half Tortoise pose is a variation of the full Tortoise pose, which is more advanced and requires more flexibility.
Benefits of Half Tortoise
Strengthens the core and spine Stretches the shoulders and upper back Calms the mind and relieves stress Improves digestion
How to Enter Half Tortoise
Start in a seated position with your legs extended straight out in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Bring your hands to the back of your hips, fingers pointing towards your feet. Inhale, and as you exhale, bend forward at the hips, bringing your chest towards your feet. Keep your head and neck relaxed and release your shoulders towards the ground. Hold the pose for several deep breaths, then release.
How to Exit Half Tortoise
Inhale, and as you exhale, slowly release the bend in your hips and come back to a seated position. Bring your hands to your knees and take a moment to breathe and release any tension in your body.
Common Half Tortoise Modifications & Variations
If you are having trouble reaching your feet, you can use a strap or towel to help you reach your feet. To deepen the stretch, you can move your hands to the outside of your feet and press your elbows into your knees.
Common Mistakes with Half Tortoise
Rounding the back too much or hunching the shoulders Not keeping the head and neck relaxed Not breathing deeply
Safety Guidance
Avoid this pose if you have a back injury or chronic back pain If you have tight hips or hamstrings, be sure to stretch them before attempting this pose Do not push yourself too hard and always listen to your body
