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Forward Bend Asana · Elementary (Level 2) · Catalog #800548

Sleeping Tortoise with Block Supta Kurmasana (block)

Sleeping Tortoise taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

Practice Sleeping Tortoise with Block (Supta Kurmasana (block)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Sleeping Tortoise with Block (Supta Kurmasana (block)) — Forward Bend Yoga Posture Illustration

Sleeping Tortoise with Block (Supta Kurmasana (block)) — Forward Bend posture targeting Hamstrings, Shoulders, Lower Back · Slow and even breath · Eyes closed drishti.

Vāta: Neutral (0) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Supta Kurmasana (block)
Posture Family
Forward Bend
Difficulty
Elementary (Level 2)
Recommended Hold
45 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Eyes closed
Target Muscles
Hamstrings, Shoulders, Lower Back
Energy Expenditure
2.2 METs

Alignment, Breath & Drishti Cues for Sleeping Tortoise with Block

Sleeping Tortoise with Block (Supta Kurmasana (block)) belongs to the Forward Bend posture family and engages the Hamstrings, Shoulders, Lower Back at an intensity of approximately 2.2 METs. Sleeping Tortoise taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

  • Breath Rhythm: Maintain Slow and even throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Eyes closed to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Shoulders, Lower Back.
  • Minimum Recommended Age: 15 years (180 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Disc injury
  • Shoulder injury
  • Hamstring strain

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