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Forward Bend Asana · Intermediate (Level 3) · Catalog #800077

Sleeping Tortoise Supta Kurmasana

Tortoise with the ankles crossed behind the head and the hands bound. One of the deepest folds in the Ashtanga primary series.

Practice Sleeping Tortoise (Supta Kurmasana) 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 (Supta Kurmasana) — Forward Bend Yoga Posture Illustration

Sleeping Tortoise (Supta Kurmasana) — 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
Posture Family
Forward Bend
Difficulty
Intermediate (Level 3)
Recommended Hold
45 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Eyes closed
Target Muscles
Hamstrings, Shoulders, Lower Back
Energy Expenditure
2.4 METs

Alignment, Breath & Drishti Cues for Sleeping Tortoise

Sleeping Tortoise (Supta Kurmasana) belongs to the Forward Bend posture family and engages the Hamstrings, Shoulders, Lower Back at an intensity of approximately 2.4 METs. Tortoise with the ankles crossed behind the head and the hands bound. One of the deepest folds in the Ashtanga primary series.

  • 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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