Vinyala

Pose sheet

Half Tortoise Pose

Ardha Kūrmāsanaअर्धकूर्मासन

Sitting on your heels, fold forward with extended arms, joined palms, and forehead supported.

Open this pose in the 3D body

Steps

Support

Knees, shins, and tops of feet; forehead and little-finger edges.

Enter

  1. Sit on your heels, with knees and feet together.
  2. Inhale and raise your arms beside your ears.
  3. Join your palms and cross only your thumbs.
  4. Exhale and fold from your hips, keeping your torso long.
  5. Rest your forehead and little-finger edges on the floor.

Hold

  1. Keep your hips on your heels.
  2. Reach forward, keeping your elbows straight and off the floor.
  3. Keep your wrists aligned and your palms together.
  4. Keep your chin away from your chest and your neck relaxed.

Exit

  1. Inhale and lift your arms, head, and torso together.
  2. Lower your arms to your sides.
Breathing
Exhale down; breathe gently; inhale up.
Duration
20 seconds.

Adapt

Adaptations

  • Forehead supportPlace a block or folded blanket under your forehead.
  • Support between thighs and calvesInsert a rolled blanket to reduce knee flexion.
  • Support under the anklesPlace a folded blanket under the fronts of your ankles.
  • Elevated handsRest your hands on a block in front of you.

Variations

  • Knees apart and palms together.
  • Related form: extended Balāsana, supported arms and separated palms.
  • Related form: Balāsana with prayer hands behind your head.

Signals of effort

  • Deep flexion of both knees.
  • Tops of feet supported, with ankles in plantar flexion.
  • Arms held beside the ears, with elbows lifted.
  • Torso resting on the thighs, with abdominal compression.