Tortoise (Kurmasana)
Pose Overview
| Common Name | Tortoise |
| Traditional Sanskrit Name | Kurmasana |
| Sanskrit Name Pronunciation | koor-MAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
The Tortoise Pose, also known as Kurmasana, is a seated yoga pose that is often used as a resting pose. The pose is named after the tortoise, as the body takes on a similar shape to a tortoise when in the pose. This pose is great for beginners as it is relatively easy to enter and exit, and it is a great way to release tension and stress in the body.
Benefits of Tortoise
Improves flexibility in the hips and shoulders Calms the mind and helps with stress and anxiety Stretches the lower back and spine Helps to improve focus and concentration
How to Enter Tortoise
Begin seated on the floor with your legs extended in front of you. Bend your knees and bring the soles of your feet together. Bring your heels as close to your pelvis as possible. Lean forward and place your hands behind your heels. Slowly lower your body down onto your heels, keeping your back straight and your head up.
How to Exit Tortoise
Slowly raise your body back up, keeping your back straight and your head up. Straighten your legs and release your feet from the soles together position.
Common Tortoise Modifications & Variations
For those who find it difficult to reach their heels, you can use yoga blocks or a folded blanket to help support your hands. You can also do this pose with your knees bent and your feet flat on the floor if it is too uncomfortable to sit on your heels.
Common Mistakes with Tortoise
Rounding the back while coming into or holding the pose Placing too much weight on the toes Allowing the head to drop down
Safety Guidance
Be careful not to push too hard and overstretch your legs or hips. If you have any knee or ankle injuries, it is best to avoid this pose or to modify it as needed.
