Tortoise Pose anatomy
Tortoise Pose · Kurmasana · Tư thế con rùa
Tortoise Pose mainly works serratus anterior, quadriceps, tibialis anterior; it stretches hamstrings, gluteus maximus, adductors, erector spinae; triceps brachii stabilize.
Opening the 3D model…
Sit with the legs wider than the hips and the knees slightly bent. Fold forward from the hips, slide each arm under the knees and extend the arms out to the sides, palms down. Slowly straighten the legs, reaching through the heels so the backs of the thighs press on the shoulders, and lower the chest and chin toward the floor. The 3D model shows an intermediate stage: the legs a little wider than in the full pose, the knees still softly bent, the backs of the knees resting on the middle of the upper arms and the chest low, near the floor; in the full pose the legs are straight, the backs of the thighs press on the shoulders and the chest and chin rest on the floor. The hamstrings, glutes, adductors and back muscles stretch deeply. This is a very deep forward fold; enter and exit slowly. To come out, bend the knees, slide the arms out one at a time and press up to sitting.
Muscles in this pose
Working (contracting): Serratus anterior, Quadriceps, Tibialis anterior
Stretching: Hamstrings, Gluteus maximus, Adductors, Erector spinae, Multifidus, Quadratus lumborum, Trapezius, Rhomboid major
Stabilizing: Triceps brachii
Why these muscles work or stretch
- Serratus anterior · Working (contracting): Spreads the shoulder blades wide, drawing the shoulders deep under the knees
- Quadriceps · Working (contracting): Works to straighten the knees, reaching through the heels
- Tibialis anterior · Working (contracting): Flexes the feet, heels reaching away
- Hamstrings · Stretching: The main stretch, at the backs of the legs
- Gluteus maximus · Stretching: Stretched by the deep hip flexion
- Adductors · Stretching: Stretched with the legs wide apart
- Erector spinae · Stretching: Lengthened as the back rounds like a shell
- Trapezius · Stretching: Stretched as the shoulder blades spread apart
- Triceps brachii · Stabilizing: Keeps the arms long
Practice cues
- Fold from the hip joints and keep the spine long as long as you can
- Slide the shoulders deep under the knees before straightening the legs
- Straighten the legs slowly; don't let the legs crush the shoulders
- Breathe evenly; don't force the chin to the floor
Benefits
- May help stretch the hamstrings, adductors and hips
- Stretches the back muscles 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 hamstring strain or a shoulder or knee injury
- Avoid during pregnancy, as the abdomen is compressed
- Advanced pose: learn with a teacher
Easier variations
- Keep the knees well bent and sit on a folded blanket to raise the hips
- Practice Wide-Angle Seated Forward Bend, hands on the floor in front
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Seated Forward Bend Paschimottanasana
- Head-to-Knee Forward Bend Janu Sirsasana
- Marichi’s Pose I (Seated Forward Bend) Marichyasana I
- Wide-Legged Forward Bend Prasarita Padottanasana
- Standing Forward Fold Uttanasana
- Wide-Angle Seated Forward Bend Upavistha Konasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)