Bound Inverted Tortoise Pose - Baddha Viparita Kurmasana

Contents

Bound Inverted Tortoise Pose, or Baddha Viparita Kurmasana (bahd-dah vip-ar-EET-ah KOOR-MAH-sah-nah) in Sanskrit, is an advanced posture and variation on plow pose. From plow, the yogi lowers the knees to the floor and binds the hands behind the back. The pose is excellent for promoting spinal flexibility.
Besides of physical benefits, it is believed to build balance, focus and concentration. Its name comes from the Sanskrit baddha, which means “bound”, viparita which means “inverted”, kurma which means “tortoise” and asana, which means “posture” or “seat.” It is so called because the shape of the body with the torso folded between the legs is considered to resemble a tortoise retreating into its shell.

Step-by-Step Instructions

Step 1
Begin by sitting on the floor with your legs stretched out in front of you. Keep your spine straight and your arms by your sides.
Step 2
Bend your knees and bring your feet towards your hips. Place your hands on the floor behind your hips with your fingers pointing towards your feet.
Step 3
Slowly lift your hips off the floor and walk your hands back towards your feet, bringing your chest towards your thighs.
Step 4
Bring your feet together and place your hands on the back of your ankles. Clasp your hands around your ankles, interlacing your fingers.
Step 5
Inhale and lengthen your spine, pulling your shoulder blades down your back. Exhale and slowly lower your head towards the floor.
Step 6
Keep your gaze forward and maintain the length in your spine as you slowly lower your torso towards the floor. Keep your arms straight as you do this.
Step 7
Once you reach the floor, release your grip on your ankles and place your hands on the floor. Keep your head down and your gaze forward.
Step 8
Hold the pose for a few breaths, focusing on maintaining the length in your spine and the openness in your hips and shoulders.
Step 9
To release the pose, slowly lift your head and bring your hands back to your ankles. Use your hands to lift your torso back up, coming back to a seated position.

Benefits and Contraindications

Benefits

Enhance the functioning of the digestive and respiratory system

Elongating the muscles of the back

Effective in bringing balance and in building concentration power

Tightness over the lumbar as well as sacrum area is released

Contraindications

Wrist or shoulder injuries

Pregnancy

Glaucoma

Back or neck injuries

High blood pressure

Modifications and Props for Beginners

  • If you find it difficult to reach your ankles, you can use a strap or a towel to help you reach them. You can also use blocks or bolsters to support your hips and head.
  • If you are unable to fully bring your head to the floor, you can rest it on a block or a bolster. You can also modify the pose by keeping your legs bent or placing a blanket under your knees.
  • Place your buttocks against the wall and lift your legs up towards the ceiling. Keep your hands on the floor and press your feet into the wall. This variation can help you improve your balance and strengthen your core.

Useful Tips

  • Before attempting this pose, it is important to warm up your body with other hip-opening and shoulder-opening poses.
  • Focus on using your breath to deepen the pose. Inhale deeply to lengthen your spine and exhale slowly to deepen your stretch.
  • This pose should be done slowly and mindfully. Do not force your body into the pose, and only go as far as is comfortable for you.
  • If you are new to this pose, it is recommended to practice it with the guidance of an experienced yoga teacher.

Frequently Asked Questions

Who can practice Bound Inverted Tortoise Pose?

Bound Inverted Tortoise Pose is an advanced yoga pose that requires a high level of flexibility, strength, and balance. It is not recommended for beginners or those with injuries or medical conditions. It is important to consult with a qualified yoga teacher before attempting this pose.

What should I do if I can't reach my ankles in Bound Inverted Tortoise Pose?

If you can’t reach your ankles in Bound Inverted Tortoise Pose, you can use a strap or a towel to help you reach them. You can also use blocks or bolsters to support your hips and head.

Is Bound Inverted Tortoise Pose safe for everyone?

Bound Inverted Tortoise Pose is not recommended for beginners or those with injuries or medical conditions. It is important to consult with a qualified yoga teacher before attempting this pose and to listen to your body and not push yourself beyond your limits. If you experience any pain or discomfort, release the pose immediately.

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Variations

  • Bound Inverted Tortoise Pose With Straight Legs
  • Bound Inverted Tortoise Pose With One Leg Straight
  • Bound Inverted Tortoise Pose Next To The Wall

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.