Sleeping Tortoise Pose anatomy

Sleeping Tortoise Pose · Supta Kurmasana · Tư thế con rùa ngủ

Sleeping Tortoise Pose mainly works subscapularis; it stretches hamstrings, gluteus maximus, deep hip rotators, adductors; transversus abdominis stabilize.

Opening the 3D model…

Come into Tortoise: sit with the legs wide, fold forward, slide both shoulders deep under the knees and lower the chest toward the floor. Bend the knees more, bring the feet together in front of the head and cross the ankles, heels on the floor. Wrap both arms behind the back and clasp the hands over the lower back, near the sacrum; the forehead or chin rests on the floor behind the crossed ankles, the back rounded like a shell. In some schools the ankles are crossed behind the neck instead; this entry describes the version with the ankles in front of the head. The hips flex very deeply and turn out; the buttocks, hamstrings and back muscles stretch strongly and the shoulders turn inward. Come out slowly: release the hands, uncross the ankles, slide the arms out from under the legs one at a time and press up to sitting. In the 3D model the crossed feet rest toes-down on the floor rather than on the heels.

Muscles in this pose

Working (contracting): Subscapularis

Stretching: Hamstrings, Gluteus maximus, Deep hip rotators, Adductors, Erector spinae, Multifidus, Quadratus lumborum, Splenius capitis, Infraspinatus, Teres minor

Stabilizing: Transversus abdominis

Why these muscles work or stretch

• Subscapularis · Working (contracting): Turns the shoulders in so the arms wrap behind the back
• Hamstrings · Stretching: Stretched at the backs of the legs by the very deep hip flexion
• Gluteus maximus · Stretching: The hips flex deeply and turn out
• Adductors · Stretching: Stretched with the knees wide beside the shoulders
• Erector spinae · Stretching: Lengthens deeply as the back rounds like a shell
• Splenius capitis · Stretching: The back of the neck stretches as the forehead lowers to the floor
• Infraspinatus · Stretching: The external rotators stretch as the shoulders turn in

Practice cues

• Settle into a steady Tortoise first, shoulders deep under the knees
• Cross the ankles gently; don't force the feet behind the head with the hands
• Breathe slowly into the back and let the rounded back widen with each breath

Benefits

• Deeply stretches the back, buttocks and hamstrings
• Increases flexibility in the hips and shoulders
• Its inward shape can help you relax with slow breathing

Cautions / contraindications

• Avoid with a herniated or bulging disc, low back pain or sciatic pain
• Avoid with a shoulder, knee or hip injury or a hamstring strain; avoid during pregnancy, as the abdomen is compressed
• Very advanced pose: practice only with a teacher, after a long time in Tortoise

Easier variations

• Stay in Tortoise with the knees well bent and the arms out to the sides
• Hold a strap between the hands behind the back instead of clasping them

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Yogic Sleep Pose Yoga Nidrasana
• Caterpillar Pose Paschimottanasana (Yin)
• Forward Bound Angle Pose (Butterfly Fold) Adho Mukha Baddha Konasana
• Marichi’s Pose B (Half Lotus Forward Bend) Marichyasana B
• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Half Bound Lotus Seated Forward Bend Ardha Baddha Padma Paschimottanasana

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