Kurmasana name comes from the Sanskrit word there Kurma meaning tortoise and asana meaning yoga posture. Kurmasana is a tortoise-like pose. By doing this asana, your hands and feet are seen coming out like a tortoise. The posture feels like the physical shape of a turtle in the final pose, so it is called the turtle pose.

It is the fifteenth seated yoga posture and mentioned in the Gheranda Samhita.

Know More About Kurmasana

Performing Kurmasana yoga asanas are a good exercise for our body, Kurmasasana is a good asana to keep the body fit and healthy.

As mentioned above, this is a situation resembling a tortoise, just as the tortoise goes inside its shell or cover when feeling any kind of danger, by doing the same Kurmasana, you are attracted to the inside and from the chaos of the outside world. This posture is designed for inner awareness and relaxation.

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 are 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)
Kurmasana how to do

How To Do Kurmasana (Tortoise Pose)

  • First, enter Kurmasana sit down Dandasana. 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.
  • Second, press your thighs into the floor, raise your chest and take a few deep breathing.
  • Now spread both your legs as much as possible, that is, away from each other.
  • Bend your knee without elevating the legs from the floor.
  • Inhale and bring the arms from inside.
  • Now while exhaling, bend forward slightly, and put both your hands below the knees of the feet.
  • Straighten both hands out from under the knees.
  • Exhale and bend forward down the chest in front of you.
  • Try to touch the forehead with the floor.
  • Stretch your arms outsides as much as you can.
  • In this case, both your legs will be on both the hands and your chin and chest will be on the ground.
  • If you feel relaxed in this situation then you can do it even further. For this, move both your hands from below the knees to the back and hold them above the hips
  • If you feel pain under your knees, take your arms slightly forward. Relax and breathe deeply.
  • In last, slowly come out of the pose.
  • To get to your starting position, put both your hands out of the knee and be straight.

11 Benefits of Kurmasana (Tortoise Pose)

  1. The benefits of Kurmasana yoga can be found in the case of asthma. This disease is associated with the respiratory process.
  2. It helps to increase the flexibility of the hips and pelvis.
  3. This asana helps to rejuvenate you and keep you fresh.
  4. Kurmasana is a very good asana to reduce stress. It improves your memory by increasing blood flow to the brain. It also keeps your mind calm and prepares it for meditation.
  5. This simple can help the nervous system to function better.
  6. Kurmasana also adds stretches to the front of the body and another is good for those suffering from cervical disorders.
  7. By practicing this asana regularly strengthened Body parts like the shoulder, arms, legs, wrists, abdomen, hips, spine.
  8. The benefits of Kurmasana can be beneficial for people suffering from insomnia problem.
  9. Stretches chest, shoulders, upper back quadriceps, and abdomen.
  10. This yoga strengthens our digestive system and keeps the digestive system healthy. Regular practice of this asana relieves us of the gas produced in the stomach.
  11. Kurmasana is a good asana for enlarging the hips. Apart from this, this asana also helps in spreading your thighs through regular practice.

Things To Keep The Mind Before Performing Kurmasana

  • Always perform this asana empty stomach or even at least 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.

Beginner’s Tip to do Kurmasana (Tortoise Pose)

Kurmasana is an advanced class of yoga, so it may take some time to do this asana. Seek the guidance of a yoga instructor to do this Yogasana. If you have difficulty in keeping the feet on the ground while doing this asana, then you put the pillow under your feet, this will help you.


  • Avoid this asana in case of shoulder, back and arm injury.
  • As a result, Pregnant women must avoid this asana.
  • People suffering from sciatica or chronic arthritis should not do this asana.
  • Those who suffering from Herniated disks must avoid this asana.


Jan 11, 2022
Core Yoga Poses: A Yoga Sequence For A Strong And Stable Core

There are individual core yoga poses you can practice strengthening your core muscles that build a strong and stable center![...]

Jan 06, 2022
How To Heal A Tight IT Band- Yoga For Iliotibial Band Syndrome

Yoga For IT Band, Do you have pain on the outside of your knee? This may be due to iliotibial[...]

Jan 04, 2022
Heart Opening Yoga Poses To Activate the Heart Chakra

Long working hours at the desk and leaning on the keyboard makes the spine rounder for the employees. It is[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional