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Tortoise Pose Kurmasana

1 min
32 points
4 kcal
Seated Poses
Static
Tortoise Pose
hourglass-icon 1 min
asana miniature
01:07
Music
  • Instructor’s Voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Benefits

  • Gently stretches the back muscles
  • Stretches the inner thighs
  • Stretches the backs of the legs

Contraindications

Pregnancy

Technique

Sit and spread your legs wide without pain. Bend your knees, slide your arms under them and fold forward. Straighten your legs and arms as far as comfortable, reaching your forehead toward the floor. Breathe freely. To come out, bend your knees, release your arms and lift your torso. Bring your legs together.

Upload date:2026-10-16T17:45:35+00:00

If It’s Difficult

1
Do not force your chest toward the floor. Reach forward and stop at a comfortable depth. Bend your knees if they hurt. If your lower back feels strained, ease out of the fold and allow a gentle curve in your back.

Where It Appears

Yoga
Challenges

Tortoise Pose appears 27 time in yoga classes

Topic Title Time
Menstruation
During Your Period 25 min
25 min
Menstruation
During Your Period 30 min
30 min
Menstruation
During Your Period 45 min
45 min
Menstruation
During Your Period 60 min
60 min
Menstruation
During Your Period 90 min
90 min
Sexual health
Women's Strength 45 min
45 min
Sexual health
Women's Strength 60 min
60 min
Sexual health
Women's Strength 90 min
90 min
Sports
Yoga for Skiers 90 min
90 min
Relaxation
Moon Sequence 90 min
90 min
Travel
Before Your Flight 30 min
30 min
Travel
Before Your Flight 45 min
45 min
Travel
Before Your Flight 60 min
60 min
Travel
Before Your Flight 90 min
90 min
Relaxation
Relaxation 90 min
90 min
Varicose veins
Varicose Vein Prevention 60 min
60 min
Varicose veins
Varicose Vein Prevention 90 min
90 min
Flexibility
Stretching 90 min
90 min
Depression
Anxiety Relief 60 min
60 min
Flexibility
Advanced Yoga 30 min
30 min
Flexibility
Advanced Yoga 45 min
45 min
Flexibility
Advanced Yoga 60 min
60 min
Flexibility
Advanced Yoga 90 min
90 min
Stress relief
Inner Harmony 60 min
60 min
Stress relief
Inner Harmony 90 min
90 min
Back
Yoga Lying Down 90 min
90 min
Back
Shoulders and Shoulder Blades 90 min
90 min

Tortoise Pose appears 55 time in challenges

Topic Title Duration Day
Whole body
Front Splits 5 wk
Day: 13, 16, 20, 25
5 wk 13, 16, 20, 25
Whole body
Healthy Joints 4 wk
Day: 21
4 wk 21
Beginners
Yoga for Beginners 3 wk
Day: 19
3 wk 19
Sleep
Healthy Sleep 4 wk
Day: 17, 22, 23, 26
4 wk 17, 22, 23, 26
Whole body
Strong Arms 2 wk
Day: 8, 9, 10, 11, 14
2 wk 8, 9, 10, 11, 14
Whole body
Middle Splits 2 wk
Day: 11, 12, 13
2 wk 11, 12, 13
Whole body
Flexible Body 2 wk
Day: 13, 14
2 wk 13, 14
Whole body
Strong Arms 1 wk
Day: 4, 7
1 wk 4, 7
Whole body
Middle Splits 1 wk
Day: 5, 6, 7
1 wk 5, 6, 7
Sleep
Healthy Sleep 1 wk
Day: 4, 5
1 wk 4, 5
Whole body
Healthy Joints 1 wk
Day: 7
1 wk 7
Whole body
Flexible Body 1 wk
Day: 5, 6, 7
1 wk 5, 6, 7
Whole body
Firm Glutes 2 wk
Day: 11
2 wk 11
Weight loss
Lean Legs 2 wk
Day: 14
2 wk 14
Whole body
Flexible Body 3 wk
Day: 5, 6, 7, 20, 21
3 wk 5, 6, 7, 20, 21
Whole body
Healthy Joints 3 wk
Day: 7
3 wk 7
Sleep
Healthy Sleep 3 wk
Day: 4, 5
3 wk 4, 5
Whole body
Firm Glutes 3 wk
Day: 18
3 wk 18
Weight loss
Lean Legs 3 wk
Day: 21
3 wk 21
Whole body
Strong Arms 3 wk
Day: 4, 7, 15, 16, 17, 18, 21
3 wk 4, 7, 15, 16, 17, 18, 21
Whole body
Middle Splits 3 wk
Day: 5, 6, 7, 18, 19, 20
3 wk 5, 6, 7, 18, 19, 20
Whole body
Static Practice 2 wk
Day: 13
2 wk 13
Whole body
Static Practice 3 wk
Day: 12
3 wk 12
Stress relief
Relief from Anxiety 3 wk
Day: 8
3 wk 8
Men's health
Prolong Sexual Pleasure 12 wk
Day: 72, 74, 81
12 wk 72, 74, 81
Whole body
Middle Splits 4 wk
Day: 15, 16, 25, 26
4 wk 15, 16, 25, 26
Whole body
Middle Splits 5 wk
Day: 19, 31, 34
5 wk 19, 31, 34
Health
Reduce Puffiness 2 wk
Day: 11
2 wk 11
Health
Reduce Puffiness 3 wk
Day: 18, 19
3 wk 18, 19
Health
Reduce Puffiness 4 wk
Day: 13, 19, 22
4 wk 13, 19, 22
Whole body
Open Your Hips 2 wk
Day: 5, 12, 14
2 wk 5, 12, 14
Whole body
Open Your Hips 3 wk
Day: 11, 12, 19, 20
3 wk 11, 12, 19, 20
Whole body
Open Your Hips 4 wk
Day: 22, 26
4 wk 22, 26
Whole body
Advanced Yoga 2 wk
Day: 2, 5, 14
2 wk 2, 5, 14
Whole body
Advanced Yoga 4 wk
Day: 5, 10, 15, 23, 26
4 wk 5, 10, 15, 23, 26
Whole body
Advanced Yoga 5 wk
Day: 17, 27, 32, 34
5 wk 17, 27, 32, 34
Women's health
Postpartum Recovery 3 wk
Day: 13
3 wk 13
Women's health
Postpartum Recovery 4 wk
Day: 20, 25
4 wk 20, 25
Weight loss
Lean Body 2 wk
Day: 12
2 wk 12
Weight loss
Lean Body 3 wk
Day: 7, 9
3 wk 7, 9
Men's health
Prolong Sexual Pleasure 3 wk
Day: 17, 19
3 wk 17, 19
Stress relief
Yoga in the Big City 2 wk
Day: 8, 14
2 wk 8, 14
Stress relief
Yoga in the Big City 3 wk
Day: 8, 14
3 wk 8, 14
Stress relief
Yoga in the Big City 4 wk
Day: 8, 14
4 wk 8, 14
Stress relief
The Calm Formula 1 wk
Day: 7
1 wk 7
Stress relief
The Calm Formula 2 wk
Day: 7, 11, 14
2 wk 7, 11, 14
Stress relief
The Calm Formula 3 wk
Day: 7, 10, 11, 14, 20
3 wk 7, 10, 11, 14, 20
Stress relief
The Calm Formula 4 wk
Day: 7, 10, 11, 14, 20, 27
4 wk 7, 10, 11, 14, 20, 27
Whole body
Flexibility Whisperer 1 wk
Day: 5
1 wk 5
Whole body
Flexibility Whisperer 2 wk
Day: 5, 8, 10, 14
2 wk 5, 8, 10, 14
Whole body
Flexibility Whisperer 3 wk
Day: 5, 8, 10, 14, 17, 18, 19
3 wk 5, 8, 10, 14, 17, 18, 19
Whole body
Flexibility Whisperer 4 wk
Day: 5, 8, 10, 14, 17, 18, 19, 23, 27
4 wk 5, 8, 10, 14, 17, 18, 19, 23, 27
Weight loss
Intensive Weight Loss 2 wk
Day: 12
2 wk 12
Weight loss
Intensive Weight Loss 3 wk
Day: 12
3 wk 12
Weight loss
Intensive Weight Loss 4 wk
Day: 12, 24
4 wk 12, 24

Exercise Details

Category
Seated Poses
Movement type
Static
Difficulty
For advanced practitioners
Duration
1 minute
Energy expenditure
4 kcal
Popularity
203 of 442

Where It Appears

Yoga
Challenges

Tortoise Pose appears 27 time in yoga classes

Class Duration
During Your Period 25 min
During Your Period 30 min
During Your Period 45 min
During Your Period 60 min
During Your Period 90 min
Women's Strength 45 min
Women's Strength 60 min
Women's Strength 90 min
Yoga for Skiers 90 min
Moon Sequence 90 min
Before Your Flight 30 min
Before Your Flight 45 min
Before Your Flight 60 min
Before Your Flight 90 min
Relaxation 90 min
Varicose Vein Prevention 60 min
Varicose Vein Prevention 90 min
Stretching 90 min
Anxiety Relief 60 min
Advanced Yoga 30 min
Advanced Yoga 45 min
Advanced Yoga 60 min
Advanced Yoga 90 min
Inner Harmony 60 min
Inner Harmony 90 min
Yoga Lying Down 90 min
Shoulders and Shoulder Blades 90 min

Tortoise Pose appears 55 time in challenges

Topic Title Duration Day
Whole body
Front Splits 5 wk
Day: 13, 16, 20, 25
5 wk 13, 16, 20, 25
Whole body
Healthy Joints 4 wk
Day: 21
4 wk 21
Beginners
Yoga for Beginners 3 wk
Day: 19
3 wk 19
Sleep
Healthy Sleep 4 wk
Day: 17, 22, 23, 26
4 wk 17, 22, 23, 26
Whole body
Strong Arms 2 wk
Day: 8, 9, 10, 11, 14
2 wk 8, 9, 10, 11, 14
Whole body
Middle Splits 2 wk
Day: 11, 12, 13
2 wk 11, 12, 13
Whole body
Flexible Body 2 wk
Day: 13, 14
2 wk 13, 14
Whole body
Strong Arms 1 wk
Day: 4, 7
1 wk 4, 7
Whole body
Middle Splits 1 wk
Day: 5, 6, 7
1 wk 5, 6, 7
Sleep
Healthy Sleep 1 wk
Day: 4, 5
1 wk 4, 5
Whole body
Healthy Joints 1 wk
Day: 7
1 wk 7
Whole body
Flexible Body 1 wk
Day: 5, 6, 7
1 wk 5, 6, 7
Whole body
Firm Glutes 2 wk
Day: 11
2 wk 11
Weight loss
Lean Legs 2 wk
Day: 14
2 wk 14
Whole body
Flexible Body 3 wk
Day: 5, 6, 7, 20, 21
3 wk 5, 6, 7, 20, 21
Whole body
Healthy Joints 3 wk
Day: 7
3 wk 7
Sleep
Healthy Sleep 3 wk
Day: 4, 5
3 wk 4, 5
Whole body
Firm Glutes 3 wk
Day: 18
3 wk 18
Weight loss
Lean Legs 3 wk
Day: 21
3 wk 21
Whole body
Strong Arms 3 wk
Day: 4, 7, 15, 16, 17, 18, 21
3 wk 4, 7, 15, 16, 17, 18, 21
Whole body
Middle Splits 3 wk
Day: 5, 6, 7, 18, 19, 20
3 wk 5, 6, 7, 18, 19, 20
Whole body
Static Practice 2 wk
Day: 13
2 wk 13
Whole body
Static Practice 3 wk
Day: 12
3 wk 12
Stress relief
Relief from Anxiety 3 wk
Day: 8
3 wk 8
Men's health
Prolong Sexual Pleasure 12 wk
Day: 72, 74, 81
12 wk 72, 74, 81
Whole body
Middle Splits 4 wk
Day: 15, 16, 25, 26
4 wk 15, 16, 25, 26
Whole body
Middle Splits 5 wk
Day: 19, 31, 34
5 wk 19, 31, 34
Health
Reduce Puffiness 2 wk
Day: 11
2 wk 11
Health
Reduce Puffiness 3 wk
Day: 18, 19
3 wk 18, 19
Health
Reduce Puffiness 4 wk
Day: 13, 19, 22
4 wk 13, 19, 22
Whole body
Open Your Hips 2 wk
Day: 5, 12, 14
2 wk 5, 12, 14
Whole body
Open Your Hips 3 wk
Day: 11, 12, 19, 20
3 wk 11, 12, 19, 20
Whole body
Open Your Hips 4 wk
Day: 22, 26
4 wk 22, 26
Whole body
Advanced Yoga 2 wk
Day: 2, 5, 14
2 wk 2, 5, 14
Whole body
Advanced Yoga 4 wk
Day: 5, 10, 15, 23, 26
4 wk 5, 10, 15, 23, 26
Whole body
Advanced Yoga 5 wk
Day: 17, 27, 32, 34
5 wk 17, 27, 32, 34
Women's health
Postpartum Recovery 3 wk
Day: 13
3 wk 13
Women's health
Postpartum Recovery 4 wk
Day: 20, 25
4 wk 20, 25
Weight loss
Lean Body 2 wk
Day: 12
2 wk 12
Weight loss
Lean Body 3 wk
Day: 7, 9
3 wk 7, 9
Men's health
Prolong Sexual Pleasure 3 wk
Day: 17, 19
3 wk 17, 19
Stress relief
Yoga in the Big City 2 wk
Day: 8, 14
2 wk 8, 14
Stress relief
Yoga in the Big City 3 wk
Day: 8, 14
3 wk 8, 14
Stress relief
Yoga in the Big City 4 wk
Day: 8, 14
4 wk 8, 14
Stress relief
The Calm Formula 1 wk
Day: 7
1 wk 7
Stress relief
The Calm Formula 2 wk
Day: 7, 11, 14
2 wk 7, 11, 14
Stress relief
The Calm Formula 3 wk
Day: 7, 10, 11, 14, 20
3 wk 7, 10, 11, 14, 20
Stress relief
The Calm Formula 4 wk
Day: 7, 10, 11, 14, 20, 27
4 wk 7, 10, 11, 14, 20, 27
Whole body
Flexibility Whisperer 1 wk
Day: 5
1 wk 5
Whole body
Flexibility Whisperer 2 wk
Day: 5, 8, 10, 14
2 wk 5, 8, 10, 14
Whole body
Flexibility Whisperer 3 wk
Day: 5, 8, 10, 14, 17, 18, 19
3 wk 5, 8, 10, 14, 17, 18, 19
Whole body
Flexibility Whisperer 4 wk
Day: 5, 8, 10, 14, 17, 18, 19, 23, 27
4 wk 5, 8, 10, 14, 17, 18, 19, 23, 27
Weight loss
Intensive Weight Loss 2 wk
Day: 12
2 wk 12
Weight loss
Intensive Weight Loss 3 wk
Day: 12
3 wk 12
Weight loss
Intensive Weight Loss 4 wk
Day: 12, 24
4 wk 12, 24

Reward

Flexibility
10
Endurance
4
Focus
5
Strength
1
Mobility
5
Balance
7
Урок 237 ( Tortoise Pose )

1 / 1 асан
asana
01:07
Detailed Voice Instructions
Music
  • Instructor’s Voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

We hope you enjoyed it!

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Tortoise Pose: Video & Guide | Unagrande

Exercise Details
Technique

Tortoise Pose: slide your arms beneath your knees and fold forward between your legs without forcing the stretch.

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