Ayurveda & Asana Yoga icon Ayurveda & Asana Yoga Download on App Store

Forward Bend Asana · Intermediate (Level 3) · Catalog #800076

Tortoise Pose Kurmasana

A deep wide-legged fold with the arms threading beneath the knees. Named for the withdrawal of the senses it is said to produce.

Practice Tortoise Pose (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.
Download on the App Store
Tortoise Pose (Kurmasana) — Forward Bend Yoga Posture Illustration

Tortoise Pose (Kurmasana) — Forward Bend posture targeting Hamstrings, Lower Back, Shoulders, Inner Thighs · Slow and even breath · Forward drishti.

Vāta: Neutral (0) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Kurmasana
Posture Family
Forward Bend
Difficulty
Intermediate (Level 3)
Recommended Hold
60 seconds
Breath Pattern
Slow and even
Drishti (Gaze)
Forward
Target Muscles
Hamstrings, Lower Back, Shoulders, Inner Thighs
Energy Expenditure
2.4 METs

Alignment, Breath & Drishti Cues for Tortoise Pose

Tortoise Pose (Kurmasana) belongs to the Forward Bend posture family and engages the Hamstrings, Lower Back, Shoulders, Inner Thighs at an intensity of approximately 2.4 METs. A deep wide-legged fold with the arms threading beneath the knees. Named for the withdrawal of the senses it is said to produce.

  • Breath Rhythm: Maintain Slow and even throughout the 60-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Lower Back, Shoulders, Inner Thighs.
  • Minimum Recommended Age: 14 years (168 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 60 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Disc injury
  • Shoulder injury

iOS App for iPhone & iPad

Practice with 908 illustrated postures, custom prāṇāyāma timers & dosha meal plans

Combine classical Vata, Pitta, and Kapha balance, Six Tastes (Shad Rasa), and seasonal Ritucharya routines with verified USDA calorie, macronutrient, vitamin, and mineral tracking.

Download on the App Store Compare with Cal AI, MyFitnessPal & Yoga Apps

Related Forward Bend Yoga Poses

Tortoise Pose at the Wall (Kurmasana (wall))Forward Bend · Level 2

Tortoise Pose at the Wall (Kurmasana (wall))

Tortoise Pose practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Sleeping Tortoise at the Wall (Supta Kurmasana (wall))Forward Bend · Level 2

Sleeping Tortoise at the Wall (Supta Kurmasana (wall))

Sleeping Tortoise practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Half Split at the Wall (Ardha Hanumanasana (wall))Forward Bend · Level 1

Half Split at the Wall (Ardha Hanumanasana (wall))

Half Split practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Middle Split at the Wall (Samakonasana (wall))Forward Bend · Level 2

Middle Split at the Wall (Samakonasana (wall))

Middle Split practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.

Rag Doll at the Wall (Uttanasana (bent knees) (wall))Forward Bend · Level 1

Rag Doll at the Wall (Uttanasana (bent knees) (wall))

Rag Doll practised with the wall as a reference. The wall removes the fear of falling and lets the alignment be felt rather than guessed, which is how the shape should be learned before it is held alone.