1
Sit with Knees Bent
Sit with your legs wider than hip-width and your knees bent, feet flat on the floor.
How to do Tortoise Pose (Kurmasana)
2
Arms Under the Knees
Fold forward and slide your arms, one at a time, under your knees, reaching them straight out to the sides with the palms down.
3
Lower the Chest
Exhale and work your shoulders further under the knees, letting your chest move towards the floor between your legs.
4
Straighten the Legs
Press your heels forward and gradually straighten your knees as far as is comfortable. The legs will press down on the backs of your upper arms.
5
Hold and Breathe
Rest your chin or forehead on the floor and keep the breath slow. Hold for 5 breaths, then bend the knees and slide the arms out with care.
✅ Benefits
- Deeply stretches the back of the legs and the whole spine
- Opens the hips and shoulders
- Gently compresses the abdomen
- Encourages an inward, quiet focus
🌿 Wellness Support
- A deeply calming pose that many people find introspective
- A gradual way to build forward-fold flexibility
⚠️ Precautions
- Stop if you feel pain in the lower back, hamstrings or shoulders
- Keep the knees bent; straighten them only as far as is comfortable
- Rest your forehead on a block or folded blanket if it does not reach the floor
- Come out slowly by bending the knees first
🩺 Check With a Healthcare Professional First If You Have
- A herniated or bulging spinal disc
- A hamstring tear or recent strain
- A shoulder injury
- Pregnancy
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