Reclined Tortoise Pose, also known as Supta Kurmasana in Sanskrit, is a challenging yoga pose that requires flexibility and strength. The pose is named after the tortoise, as the practitioner’s body resembles a tortoise’s shell in this pose.Supta Kurmasana also known as Sleeping Tortoise Pose.
Reclined Tortoise Pose is one of the deepest hip openers in Primary Series of Ashtanga Vinyasa Yoga. This posture require: deep external rotation in the hips, deep flexion in the spine and a deep inner rotation in the shoulder join. If you have any restriction in your body in these areas, you should considerer the idea to hold the previous postures for a bit longer in order to allow your body to slowly open.
The pose can help to improve flexibility, strengthen the back and core muscles, and calm the mind. It is also said to stimulate the nervous system and aid in digestion.
Benefits and Contraindications
Stimulates the abdominal organs and massages the internal organs
Stretches the hips, hamstrings, and lower back
Calms the mind and reduces stress
Helps to improve digestion
Improves flexibility in the shoulders and spine
High blood pressure or a heart condition
Herniated disc or sciatica
Shoulder, hip, or lower back injury
Frequently Asked Questions
Reclined Tortoise Pose or Supta Kurmasana is an advanced yoga pose that requires a high level of flexibility and strength. It’s not suitable for beginners, and it’s important to work on preparatory poses and gradually build up to this pose over time.
It’s important to listen to your body and not push yourself beyond your limits. If you have a regular yoga practice and feel comfortable in other advanced poses such as Full Lotus Pose or Handstand, then you may be ready to attempt Reclined Tortoise Pose or Supta Kurmasana. It’s always a good idea to work with a qualified yoga teacher who can guide you through the pose and provide modifications as needed.
Supta Kurmasana can be done as a standalone pose or as part of a longer sequence. It is recommended to include preparatory poses and follow-up poses to help prepare the body for the pose and release any tension afterward.
The length of time to hold the pose will depend on your level of practice and comfort. It’s important to listen to your body and not hold the pose for longer than you can comfortably tolerate.
- Bound Angle Pose Variation
- Half Tortoise Pose Variation
- Full Lotus Tortoise Pose Variation
- Supported Tortoise Pose Variation
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