Category

Seated

Level

advanced

Hold

5–10 slow breaths

Type

Asana

Breath

Long, slow breaths; each exhale releases the fold a little

Tortoise Pose

Kurmasana — "tortoise posture"

A deep forward fold with the arms threaded beneath the knees, torso lowering toward the floor. Tortoise demands very open hamstrings, hips, and back — approach it as a slow, multi-year fold rather than a shape to force.

Step by step

1. 1Sit with your legs wide and knees generously bent, heels well in front of your hips.
2. 2Fold forward and slide one arm, then the other, beneath your knees, reaching out to the sides.
3. 3Let your knees rest over your upper arms or shoulders.
4. 4Slowly press your heels away to straighten the legs as far as they'll honestly go.
5. 5Release your chest and chin toward the floor.
6. 6Breathe slowly — the pose should feel deep, never desperate.
7. 7To exit, bend your knees fully to free your arms, then rise slowly.