Alternative Name :-Tortoise Posture, Kachhua or Kachua Asan, Kurm Asan, Karma Asana

This asana looks like a tortoise that’s why it is called tortoise pose. In Sanskrit ‘kurma’ means tortoise that’s why it is called kurmasana also.

How to start OR How to reach the stretch :-

  • From staff posture (Dandasana) , spread the legs out as wide as comfortable.|Bend both knees and slide the arms under the knees.
  • Rock back and forth to slide the arms further under the legs and to bring the arms behind your back with the palms facing down.
  • Begin to straighten the legs, pressing out through the heels, using the legs to pull the shoulders down to the floor.
  • Let the head hang, or bring the chin or forehead to the floor.
  • Breathe and hold for 3-8 breaths.

How to end OR How to release the stretch :-

  • To release: slowly bend the knees and rock the hips to gently slide the arms from under the legs.

How it help or Benfits of Kurmasana:-

  • Tortoise opens the hips and stretches the legs, back, and shoulders.
  • This posture draws the focus of the mind inward and promotes surrender, inner security and tranquility.

Precaution of Kurmasana:-

  • Not for the persons who have recent or chronic injury to the hips, arms or shoulders.
  • Yoga