Tortoise Pose

Feeling mentally scattered or emotionally agitated?
Kūrmāsana—named after the tortoise that retreats into stillness—is more than just a stretch. Classical yoga texts praise it for leading to pratyāhāra (sensory withdrawal), a powerful step toward meditation.
✅ Improves spinal flexibility
✅ Calms the nervous system
✅ Enhances digestion
✅ Acts as a gateway to deeper meditative states

🔹 Name & Meaning

• Sanskrit: कूर्मासन (Kūrmāsana) 🐢
• Meaning: "Tortoise Pose" — symbolizing withdrawal and introspection.
• Symbolism: Emulates a tortoise withdrawing into its shell, representing the pratyāhāra stage of yoga, where the practitioner withdraws the senses from external objects.

📜 Scriptural Source & Description

Haṭha Yoga Pradīpikā (Verse 1.24)

pādau pīṭhāntare kṛtvā jānūrvorantaraṁ tathā |
samyak śarīraṁ saṁsthāpyaṁ kūrmāsanam iti smṛtam ||

Placing the feet under the buttocks and the knees together, the body is held upright. This is known as Kurmāsana.

Haṭha Yoga Pradīpikā (Verse 1.25)

Kurmasana, by which the tortoise pose is performed, drives away diseases of the stomach.

Gheraṇḍa Saṁhitā (Verse 2.17–18)

Describes Kūrmāsana as sitting with the legs extended forward and arms placed beneath the legs while lowering the body down.

Śiva Saṁhitā does not mention Kūrmāsana explicitly, but the internal stillness it creates is linked to pratyāhāra and the tortoise metaphor in several Upaniṣads (e.g., Kaṭha Upaniṣad 2.1.1: "As a tortoise withdraws its limbs, so the wise withdraw the senses.")

🧭 Step-by-Step Instructions

🪑 Sit Down on the Floor

• Sit on a firm surface with your legs straight in front of you, about hip-width apart.
• Keep your spine upright, hands resting by your sides.

🫴 Slide Arms Under the Thighs

• Slowly lean your torso forward, keeping your back as long as possible.
• Gently slide both arms underneath your thighs—palms facing downward.
• Your arms should go as far as they can comfortably, even if just to the elbows.

🔹Spread Legs Slightly and Reach Outward

• Allow the legs to move slightly wider, creating space for your torso.
• Continue sliding the arms outward, reaching them sideways or even back behind your hips if possible.

🔹Let the Chest and Head Sink Down

• Without forcing, let your chest come down between the thighs.
• If flexible, allow the forehead or chin to touch the ground.
• Let the body become heavy and still, like a tortoise retreating into its shell.

🧠 Breathe and Stay Still

• Close your eyes. Breathe slowly and evenly through the nose.
• Remain here for 30 seconds to 2 minutes, depending on comfort.

🧍‍♀️ To Come Out

• Slowly raise the head and torso.
• Gently remove the arms, bring the legs back together, and sit upright.

🕰️ Duration

• Hold the posture for 1–3 minutes, gradually increasing as flexibility improves.

🌿 Benefits

📜 Textual Benefits

✅ “Remover of stomach diseases” – Verse 1.25¹

Pressure on the abdomen supports digestion, reduces bloating and constipation.

Gheraṇḍa Saṁhitā (2.22)

Kurmāsana increases appetite and awakens kundalinī energy.

Śiva Saṁhitā (3.103–104)

Though not named directly, similar folded postures are praised for inducing deep pratyāhāra, calming the mind and steadying prāṇa.

Interpretation:

• Enhances digestive fire (agni)
• Aids in kundalinī awakening by compressing lower abdomen
• Encourages withdrawal from sensory distractions

💡 Interpreted Practical Benefits

⚠️ Contraindications & Cautions

• Spinal Issues: Individuals with lower back problems should approach this pose with caution.
• Hamstring Injuries: Those with tight or injured hamstrings should practice preparatory poses first.
• Pregnancy: Not recommended during pregnancy due to the forward bending nature of the pose.

🔧 Modifications:

• Place a bolster under the chest for a gentler fold
• Use a yoga strap around feet to support the reach
• Keep knees bent if hamstrings are tight

🌬️ Best Suited Breath Practices

🌿 Ayurvedic View

🔄 Preparatory Practices

To ease into Kurmāsana, consider the following preparatory poses:

• Pascimottanasana (Seated Forward Bend): Enhances flexibility in the hamstrings and lower back.
• Baddha Konasana (Bound Angle Pose): Opens the hips and groin.
• Supta Kurmasana (Reclining Tortoise Pose): A gentler variation to build up to the full pose.

🧘‍♂️ Variations & Related Poses

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā – Verse 1.24-25
2. Gheraṇḍa Saṁhitā – Verses 2.17–18