Sleeping tortoise (hold)
Supta Kurmasana
Yogahardtimedno equipment
From Tortoise, the arms reach under the legs and the hands clasp behind the lower back, while the knees bend and the feet are brought in and crossed at the ankles behind/over the head; the forehead rests on the floor, the body curled into a tight shell.
How to do it
- From Tortoise, bend the knees and draw the feet in toward the head.
- Rotate the arms inward and reach them behind the back under the thighs; clasp the hands (or wrists) behind the lower back.
- Cross the ankles over the back of the head, shins against the neck/back of the head, toes pointed (beginner option: soles together on the floor in front of the head).
- Forehead rests on the floor; pelvis down; hold.
- Exit: release the hands, place them on the floor under the thighs and press up to lift the body.
Muscles worked
deltoidi, pettorali, adduttori, femorali, lombari, glutei