Supta Kurmasana (सुप्त कूर्मासन)

Supta Kurmasana (सुप्त कूर्मासन), or Sleeping Tortoise Pose, is an extremely advanced and deep yoga posture. It is a more intense variation of Kurmasana (Tortoise Pose) and is considered one of the most challenging forward bends. The name comes from the Sanskrit words “supta” (sleeping), “kurma” (tortoise), and “asana” (posture).

How to do Supta Kurmasana

  1. Start in Kurmasana:
     Begin by sitting on the floor with your legs wide apart. Bend your knees, and slide your torso forward and under your legs, one shoulder at a time. The legs will be over your arms.
  2. Slide Deeper: Walk your feet forward, bringing your shins and ankles closer to your head. As you do this, slide your arms around your back. The goal is to bring your shoulders as far under your thighs as possible.
  3. Bind the Hands: Once your shoulders are in place, reach your hands behind your back and interlace your fingers or clasp your wrists. If you can’t reach, a strap can be used as a prop.
  4. Cross the Ankles:
     With your hands bound, carefully lift your feet off the floor and cross your ankles behind your head or neck.
  5. Fold Forward:
    Gently lower your head and chest toward the floor, coming into a deep forward bend with your body compact and folded.
  6. Hold and Release:
     Stay in the pose for a few breaths, then release your hands and legs slowly and with control, coming back to a seated position.

Benefits of Supta Kurmasana

  • Deep Hip and Hamstring Opening:
    The pose provides an intense stretch to the hamstrings, inner thighs, and hips, which can lead to increased flexibility and range of motion.
  • Spinal Elongation:
    It lengthens and decompresses the spine, which can alleviate back and neck discomfort.
  • Shoulder Flexibility:
    The bind behind the back deeply stretches the shoulders, improving their internal rotation.
  • Stimulates Abdominal Organs:
     The compression of the abdomen in the forward fold can help to stimulate digestive organs and promote better digestion.
  • Calming Effect:
     As a deep forward fold, Supta Kurmasana has a calming and grounding effect on the nervous system, helping to reduce stress and anxiety.

Contraindications of Supta Kurmasana

Avoid or modify this pose if you have:

  • Injuries:
    Any recent or chronic injuries to the ankles, knees, hips, back, neck, or shoulders.
  • High Blood Pressure or Heart Conditions:
     The deep forward bend and inversion can be dangerous for individuals with these conditions.
  • Sciatica:
     The pose can put pressure on the sciatic nerve.
  • Pregnancy:
     The deep compression of the abdomen is not recommended.
  • Glaucoma:
     The inverted nature of the pose can increase pressure in the eyes.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Hamstrings and Adductors:
 These are the primary muscles being stretched.

Gluteus Medius and Minimus:
 The pose requires external rotation of the hips.

Spinal Flexors:
 The muscles along the spine are engaged to facilitate the deep forward bend.

Shoulder Rotators:
 The deltoids and rotator cuff muscles are stretched and strengthened through the internal rotation required for the bind.