Other Names

Tortoise Posture, Kachhua or Kachua Asan, Kurm Asan, Karma Asana


This asana looks like a tortoise that’s why it is called tortoise pose. In Sanskrit ‘kurma’ means tortoise that’s why it is called kurmasana also.

How to reach the stretch

  • From staff posture (Dandasana) , spread the legs out as wide as comfortable.
  • Bend both knees and slide the arms under the knees.
  • Rock back and forth to slide the arms further under the legs and to bring the arms behind your back with the palms facing down.
  • Begin to straighten the legs, pressing out through the heels, using the legs to pull the shoulders down to the floor.
  • Let the head hang, or bring the chin or forehead to the floor.
  • Breathe and hold for 3-8 breaths.

How to release the stretch


  • Tortoise opens the hips and stretches the legs, back, and shoulders.
  • This posture draws the focus of the mind inward and promotes surrender, inner security and tranquility.


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