Sleeping tortoise pose without bound

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Technique

1. Proficiency in kurmasana is recommended before attempting this pose.
2. From a standing position with feet separated hip width apart or slightly wider bend the knees and bring the arms behind the legs. Plant the hands behind the feet.
3. Lower the butt to the floor, keeping the arms behind the legs.
4. Slide the feet forward but without straightening the legs completely.
5. Bring the arms back, internally rotate the shoulders to free the elbow.
6. Reach the arms back.
7. To exit, slowly lift the head and separate the feet to make room for the arms to come forward.

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Form tips

• Keep bringing your shoulder under the knees before trying to reach back.
• Support the spine in this position by engaging your core and back muscles.

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Muscles

Flexibility

Primary

• Glutes
• Hamstrings
• Hip adductors

Secondary

• Rotator cuff
• Spine
• Shoulders

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Equipment

Ground (hands or body)

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Appears in

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Progressions

Sleeping tortoise pose with hands bound

Intermediate

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