Gomasana
Back to asanas
Tortoise Pose
SeatedForward Bend

Tortoise Pose

Kurmasana

A deep seated forward fold where the arms slide under the legs and extend to the sides, drawing the torso low to the floor like a tortoise retreating into its shell.

  • ·Opens hips and groin
  • ·Stretches hamstrings
  • ·Calms the nervous system

Instructions

  1. 1Sit with legs extended wide apart, feet flexed and about mat-width apart.
  2. 2Bend the knees slightly and lean the torso forward between the thighs.
  3. 3Slide both arms under the knees, reaching them out to the sides with palms facing down.
  4. 4Gently straighten the legs, encouraging the knees to rest on the backs of the upper arms.
  5. 5Draw the forehead or chin toward the floor, lengthening the entire back body.
  6. 6Breathe slowly and hold for 5 to 8 breaths, allowing gravity to deepen the forward fold with each exhale.

Contraindications & precautions

  • ⚠Herniated or bulging lumbar discs — the deep forward compression of the spine can significantly worsen disc pathology.
  • ⚠Hamstring or groin tears — the extreme hip flexion and leg extension place intense load on already injured tissues.
  • ⚠Sciatica — strong forward folding with wide-legged abduction can compress or irritate the sciatic nerve.

Videos containing this pose

No videos linked to this pose yet.