Kurmasana

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Kurmasana, the Tortoise Pose, is a seated forward-bending posture in hatha and modern yoga. The name comes from Sanskrit kura (“turtle”) and āsana (“pose”).

How to enter:
- Sit with your legs straight and feet wide apart. Keep knees slightly bent and heels on the floor.
- Lean forward from the hips and slide your hands under the knees.
- Fold forward more so your elbows move behind the knees and come near the back of the legs.
- Push the heels forward and straighten the legs as much as possible.
- Bring your forehead or chin to the floor.
- Reach your arms around your back and interlock the hands under the buttocks.

Variations:
- Supta Kurmasana (Sleeping Tortoise): forehead on the floor; feet crossed behind the head; arms wrap around the legs and hands clasp behind the back.
- Uttana Kurmasana (Upside-Down Tortoise): arms thread through the crossed legs (as in Cockerel Pose), back on the floor, palms on the neck.