Half Tortoise Pose (Ardha Kurmasana) demonstrated
Category
Seated
Level
beginner
Hold
5–10 breaths
Type
Asana
Breath
Slow, even breaths; exhale as you fold

Half Tortoise Pose

Ardha Kurmasana — "half tortoise posture"

Kneeling with hips on heels, arms stretched long overhead, palms together, forehead to the floor. A Bikram-series resting pose that stretches the shoulders and spine while the body settles.

Step by step

  1. 1Kneel with your knees together and sit back on your heels.
  2. 2Inhale and sweep your arms overhead, palms together, thumbs crossed.
  3. 3Keeping your hips on your heels, exhale and hinge forward from the hips with a straight spine.
  4. 4Lower your hands and forehead to the floor, arms stretched long.
  5. 5Keep your hips heavy toward your heels and your elbows lifted off the floor.
  6. 6Breathe slowly, feeling the stretch from hips to fingertips.
  7. 7Inhale and rise back up with a straight spine, arms still overhead, then release.

Benefits

  • ✓ Lengthens the spine and stretches the shoulders and arms
  • ✓ Provides an active rest between stronger poses
  • ✓ Gently stretches the hips toward the heels
  • ✓ Encourages slow, quiet breathing

Make it yours

  • · Place a folded blanket under the knees or between hips and heels.
  • · Rest the forehead on a block if it doesn't reach the floor.
  • · Separate the hands to shoulder width if palms-together strains the shoulders.

Take care

  • Pad the knees and ankles, or take Child's Pose instead, if kneeling is uncomfortable.
  • Let the arms rest on the floor if the shoulders tire or strain.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

  • Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
  • 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one

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