Kurmasana (Tortoise Pose)

Kurmasana is a seated forward fold asana in Hatha Yoga.

Overview

Kurmasana, meaning “tortoise pose,” is a deep seated forward fold where the arms pass under the bent knees and the torso folds forward over the thighs. It is named for its resemblance to a tortoise withdrawing into its shell.

Method/Content

From a seated position with legs extended wide, the knees are bent and the arms are slid underneath them, extending out to the sides. The torso then folds forward, bringing the chest and chin toward the floor. The practitioner maintains the fold while keeping the spine long and the breath steady. Variations include wrapping the arms behind the back for a deeper expression.

Purpose/Benefits

Kurmasana deeply stretches the spine, hips, and inner thighs. It calms the mind by drawing the senses inward, mimicking the tortoise’s withdrawal. The pose stimulates abdominal organs and is believed to improve digestion.

Verification Notes

• Found in Ashtanga Yoga Primary Series
• Referenced in Hatha Yoga Pradipika