Turtle Pose

Kūrmāsana

Read what the gnome says

Turtle Pose! Sit with legs wide and knees bent. Slide the arms under the knees, then slowly straighten the legs as the chest folds forward. Lead with the chest, not the head. Go gently, the hamstrings will talk to you. Breathe slowly, and tuck in like a happy turtle.

Works on Adductors · Hamstrings · Spinal erectors

How to do it

1. Sit with the legs wide and the knees softly bent.
2. Walk the hands forward, slide the arms under the knees and out to the sides.
3. Press the heels forward, lower the chest and chin toward the floor and breathe calmly.

Common mistakes

• Don’t force the chest down: keep the knees bent.
• Don’t crank the neck.
• Don’t round the lower back sharply.

Benefits

• Stretches the hamstrings and the back of the body.
• Quietens the mind and slows the breath.
• Releases tension in the back and neck.

Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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