Sleeping Tortoise Pose
Supta Kūrmāsana
Works on Hamstrings · Hip rotators · Inner thighs
How to do it
- From Tortoise Pose, bend the knees and slide the legs further out, with the shoulders tucked under the knees.
- Bring the feet together behind the head, crossing the ankles.
- Wrap the arms behind the back and clasp the hands, breathe quietly for a few breaths; release the hands first, then the legs.
To come out, release the hands, lift the feet from behind the head one by one and sit up slowly.
Common mistakes
- Don’t force the feet behind the head: the hips must be very open and warm.
- Don’t strain the neck.
- Don’t jolt in or out: move slowly.
Benefits
- An extreme but still stretch for hips and hamstrings.
- Turns the attention inward: a deep withdrawal pose.
- Shows how far the hips have opened.
Make it easier or different
- Easier: stay in Tortoise Pose with the arms out.
- Hips tight: place a folded blanket under the sit bones.
- Skip the bind: keep the arms stretched out in front.
Take care: Only attempt after thorough hip and hamstring warm-ups. Skip with knee, hip, back or neck injuries.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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