Tortoise Pose (Kurmasana)

Tortoise Pose is a deep seated forward fold in which the torso descends toward the floor while both arms thread under the bent knees and extend out to the sides, drawing the shoulders beneath the thighs. It provides an intense stretch through the inner groins, hamstrings, and entire back body, while the arms-under-legs position creates a unique rounding and opening of the upper and mid-back. The pose encourages profound inward withdrawal — a physical expression of the tortoise drawing into its shell — and is traditionally linked to pratyahara, the turning of the senses inward.

Cues

• Start with bent knees and work the shoulders as far under the thighs as possible before attempting to extend the legs toward straight.
• Extend through the heels actively as you exhale and draw the chest down toward the floor between your legs.
• Keep the back of the neck long — let the forehead or chin descend naturally rather than forcing the head down.
• Breathe into the back body; feel the ribcage and upper back expand with each inhale to deepen the stretch passively.