Vinyala

Pose sheet

Sleeping Tortoise Pose

Supta Kūrmāsanaसुप्तकूर्मासन

Seated forward fold with ankles crossed behind your head and hands clasped behind your back.

Open this pose in the 3D body

Steps

Support

Sitting bones and forehead resting on the floor.

Enter

  1. From Kūrmāsana, bend your knees and lift your chest slightly.
  2. Reach your arms behind you and clasp your hands.
  3. Bring your feet closer and cross your ankles.
  4. Exhale; bring your head between your feet, forehead on the floor.
  5. Keep your crossed ankles behind your head.

Hold

  1. Keep your sitting bones grounded and your hands clasped.
  2. Allow room for breathing without tightening your abdomen.
  3. Avoid forcing your neck to maintain the leg bind.
  4. Switch the upper ankle during your next repetition.

Exit

  1. Inhale, lift your head, and release your hands and feet.
  2. Straighten your legs.
  3. Lie on your back and relax your body.
Breathing
Breathe normally while holding the pose.
Gaze
Toward the floor.
Duration
1–2 minutes.

Adapt

Adaptations

  • Feet in frontCross your ankles in front of your head; rest your forehead.
  • Kūrmāsana without bindsKeep your legs apart and arms extended beneath your knees.

Variations

  • Dvi Pāda Śīrṣāsana: upright torso and hands in prayer.
  • Yoganidrāsana: legs behind your head, lying on your back.

Signals of effort

  • Deep hip and spinal flexion.
  • Legs crossed behind your head.
  • Hands clasped with your shoulders internally rotated.