Kurmasana name come from the Sanskrit word there Kurma meaning tortoise and asana meaning yoga posture. the asana seems like the physical shape of a tortoise in the final pose, hence it is called Tortoise Pose.

it is either the fifteenth seated yoga posture or mentioned in the Gheranda Samhita.

The health benefits of Kurmasana is for someone who has digestive issues, removes belly fat and good for diabetes. This asana is designed to create a feeling of connecting with your inner world. The pose is quite simple but has a lot of flexibility of the hips, shoulders, neck and the entire back. it is very essential to perform.  It is recommended to stay in the pose for 30 to 40 seconds.

Kurmasana also helps to stimulate Third Eye Chakra (Ajna Chakra) and Solar Plexus (Manipura Chakra). and its preparatory poses is Dandasana (Staff Pose), Adho Mukha Svanasana (Downward-Facing Dog).

Variations of kurmasana

  • Supta kurmasana (Sleeping Tortoise Pose)
  • Ardha kurmasana (Half Tortoise Pose)
  • Uttana kurmasana (Upside-Down Tortoise Pose)

How To Do Kurmasana (Tortoise Pose)

  • First, To enter Kurmasana sit down with your legs spreading in front of you. and back erect. (sit comfortably in staff pose). your hands close by your hips, on the floor.
  • Secnd, press your thighs into the floor, raise your chest and take a few deep breathing.
  • Now, keep your legs spread out.
  • Bend your knee without elevating the legs from the floor.
  • Inhale and bring the arms from inside and pass the hands under the knees and place them nearer to the hips. (If this is too difficult, continue to work on forwarding bends.) 
  • Exhale and bend forward down the chest in front of you.
  • Try to touch the forehead of the floor.
  • Stretch your arms out to the sides as much as you can.
  • Push your inner heels down and forward to stretch and straighten your legs.
  • If you feel pain under your knees, take your arms slightly forward. Relax and breathe deeply.
  • In last, slowly come out of the pose.

Benefits of Kurmasana (Tortoise Pose)

  • Stretches chest, shoulders, upper back quadriceps, and abdomen.
  • It helps to increase the flexibility of the hips and pelvis.
  • Kurmasana also adds stretches the front of the body and another is good for those suffering from cervical disorders.
  • By practicing of this asana regularly strengthened Body parts like the shoulder, arms, legs, wrists, abdomen, hips, spine.
  • It can help to reduce unnecessary fat from the belly.
  • It helps to activates the internal organs.
  • Make strengthen the spinal column and neck muscles.
  • This asana is good to digest the food and curing constipation
  • Kurmasana also helps for those suffering from Asthma
  • kurmasana is designed to quiet the nervous system.

Things To keep The Mind Before Performing Kurmasana

  • Always perform this asana empty stomach or even at leaste have a gap of four hours between your meals and yoga routine.
  • The asana asks for quite a lot of energy so you should warm up your body nicely.


  • Avoid this asana in case of shoulder, back and arm injury.
  • As a result Pregnant women must avoid this asana.
  • Those who suffering from Herniated disks must avoided this asana.