From Wikipedia, the free encyclopedia
Jump to: navigation, search
Tortoise Pose (Kurmasana)

Kurmasana (/kʊərˈmɑːsɑːnɑː/ koor-MAH-sah-nah;[1] Sanskrit pronunciation: [kuːɹmɐːs̺ɐn̺ɐ]; Sanskrit: कूर्मासन; IAST: kūrmāsana), Tortoise Pose,[2] or Turtle Pose[3] is an asana.


The name comes from the Sanskrit words Kurma (कूर्म, Kūrma) meaning "turtle" or "tortoise"[4] and Asana (आसन, Āsana) meaning "posture" or "seat".[5]


To enter kūrmāsana a practitioner sits with the legs outstretched, feet as wide apart as possible. The knees are bent slightly, keeping the heels in contact with the floor. The body is leaned forward from the hips and the hands slid under the knees. The body leans forward (bending at the hips) to allow the hands and arms to slide sideways and backward (under the knees) until the elbows lie near the back of the knees. The heels are pushed forward and legs are straightened as much as possible. The forehead or chin is brought to touch the floor. The arms are further brought around the back to interlock the hands under the buttocks.[6]


Variations of Kūrmāsana include:

  • Supta Kūrmāsana(Sleeping Tortoise Pose)[7]
  • Ardha Kūrmāsana (Half Tortoise Pose)[8]
  • Uttana Kūrmāsana (Upside-Down Tortoise Pose)[9]

See also[edit]


  1. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 215. ISBN 978-0-02-863970-3. Retrieved 11 April 2011. 
  2. ^ Gray 2008, p. 59.
  3. ^ Ramaswami 2005, p. 77.
  4. ^ "Kurmasana - AshtangaYoga.info". Retrieved 2011-04-11. 
  5. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011. 
  6. ^ Saraswati 1996, p. 328.
  7. ^ "Supta Kurmasana - AshtangaYoga.info". Retrieved 2011-04-11. 
  8. ^ "Bikram Yoga College of India - Ardha Kurmasana - Half tortoise pose". Retrieved 2011-04-11. 
  9. ^ "Yoga Stretch: Uttana-Kurmasana Upside-down Tortoise". Retrieved 2011-04-11. 


Further reading[edit]

External links[edit]