How To Do Ashtanga Yoga's Sleeping Tortoise Pose / Supta Kurmasansa

In this tutorial we're discussing how to do SUPTA KURMASA / RECLINED TORTOISE POSE. We break down the correct alignment for injury prevention and common mistakes. We also show some modifications for learning how to do this challenging posture while building strength to do the full version
Want to see more tutorials like this? Let us know what you'd like to see in our upcoming videos in the comments below!
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@raquelriberaruiz835]

That was great!Thank you! D&J I would like to know how to do the wheel and what are the contraindications for this pose :) Merci!!

[@helenak.7646]

So good! Thank you!

[@manonashtanga]

Thank you so much!!! ❤❤❤

[@saysmol6282]

appreciate you both dearly 💕

[@HuyenVu-ox1ov]

love this 😍 thank you

[@banana_grinder]

Thank you 💙

[@maarukka]

Great tutorial 🙏

[@renanhoffmann2217]

I'm in love for you guys. Thanks for your help. Thank you for your job.

[@maepuprang1375]

👍👍Thank you for the great video. I must be able to do it.

[@radhadeviom]

Om .. Jai Sri Hari.. I would love it if you mention perhaps the Avatars, Rishis and the Masters associated with the Asana.. .. Kurmasana is a Turtle and an Avatar of Lord Vishnu, our sustainer.. I loved everything you said and tranlated about this asana and all of your videos until just now this epiphany came so thought to share to the world .... That's if you follow Himalayan Lineages.. Om Shanti.

[@Ashtanga_Flexibilidad]

THANKS a LOT ❤

[@jennybuckley3397]

I've been checking your page every week wondering when will they post again! Thank you for this video 🙏 Kurmasana for nearly 3 years brought up so much fear for me.. so much emotion comes up with deep hip opening. The first time I could bind my hands with assistance was a day I was tired and so wasn't thinking about the asana 5 asanas before 😅 I'm now at a point where I can nearly bind my hands by myself... patience is an understatement 🐢❤

[@yoga-with-gaurav]

Excellent 👍👍

[@liorhanoch4915]

Very helpful and entertaining video, definitely a deep pose! And huge thanks for actually listening and responding to our comments and requests❤ You're the best 👑

[@desertgirl6216]

Thank you both for sharing your knowledge. I have been on repeat with David’s purple valley videos as well as your newest led class for over a year now. I really love when David says your head is heavy 😂. I also have shorter legs so I appreciate all the advice on the Turtle. It is such a beautiful feeling pose but I am not yet there yet…patience is a virtue or so they say.

[@MyMavLyn]

Thanks for sharing this video again. If you are looking for a pose idea, there’s Pasasana 😊

[@hairandknits4827]

I am currently doing this and needed this guidance...thank u so much ❤❤❤🙏🙏🙏

[@username-bn8jm]

When you talked about your experience learning the pose with sharath that made it relatable. Thank you

[@dawncrocetti5324]

bless her bendy little heart

[@yarilochka_vaishnavi]

Thank you!! You’re both so lovely. I’d be really glad to see your video explanation about Pincha Mayurasana pose 🥲 struggle with it so much rn

[@marilyngood6899]

Hi, happy family 🎉

[@stephiesynergy144]

Love you both! Miss the shala and beautiful AYCT community.

[@55seb]

You are both adorable ❤❤❤❤❤❤

[@priyamvadasatish2507]

Can u do one on how to drop back to wheel.pose.from standing? I have lot of fear to.drop back

[@dinatinaz]

always so helpful as well as fashion forward - time to chop my hair - again. 😂thank you for always being such great teachers, near or far your instruction is extremely helpful while exploring these poses in the Mysore room. 😊🙏

[@GCAT01Living]

Thank you for continuing these wonderful breakdowns of the poses! I'm not even close to ready for this one but it's still interesting to see. I would love to see pigeon pose. Every time I do it, I feel pain in my back knee so I know I'm not doing something right. I love the pose though as it's so great for hip mobility!

[@yogachicha]

excellent interesting arms straight out to the side in Supta ? I was taught to kind off angle them back a bit. I'm going to try it this way hopefully catch easier. also, i did not know that crossing legs over the head is an option for short legs i thought that this was full expression. so, if i can cross feet and keep them in front of head on the floor .. that is full expression?

[@melaluciano4303]

I needed to see this ❤️ not stuck, body is just taking its time. And it’s a very useless skill😂😂😂 Thank you for being our online teachers❤️

[@ChefibusssBuss]

Hola ! Los sigo y amo su contenido. Quería sugerirles si han considerado hacer los videos subtitulados al español 🙏🙏🙏

[@aitorar6292]

Thanks for the video, I am actually working towards this asana, and it would be great if you could share some variations for the days we practice at home without the yoga teacher help we enjoy at the Shala

[@elhamnakhostin2827]

Thank you both great as always would you please make a 30 min video for losing abdominal fat and core strength 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻♥️♥️♥️♥️

[@annelachaux1165]

Very good thank you! Useful as usual 😊 I'll leave my hair as it is though 😜

[@carmenrubrio3390]

❤❤

[@yogawithhoda]

❤❤❤

[@mlee1110]

if my teacher helps me to put legs behind head, should I totally relax my glutes/legs or actively to externally rotate in the same time?

[@user-on4eb1gx1w]

🙏❤️🙏

[@misscoccinell9659]

Is catching hands with a towel enough to put the feet behind the head or is it best to wait for the hand catch ( re the sternum/ collarbone area thingy)? I kinda have T-Rex arms and longer legs so I’m not sure I’ll ever able to bind 😅

[@aishwaryadevade3665]

Leg behind the head video please - how to get there / preparation for the same ❤

[@username-bn8jm]

Seated Figure 4 Fire Log Cradle Pigeon Lizard Great preps.

[@martinhockemeyer487]

I really hope turtles feel good about themselves being slow, otherwise it would be a constant suffer wanting to get somewhere 😂

[@ArlinDixon]

Thank you as always for your videos! I'd love to hear you chat about progressing through the series. I've stopped at half primary (tight hips) and am feeling uncertain about whether I'll ever gain the strength & flexibility needed to keep moving forward. Do you recommend doing things outside of practice (e.g. yoga drills), or does this simply come with time and repetition? Thx!

[@carinesinclair3789]

Thank you - this is the worst for me with an old L5 herniated disc and bulges - and bulges on the left - it’s ok to do half primary too..or slowly attempt supta kurmasana

[@Dmik424]

I’m having wrist pains/stiffness. Can you help me understand how to prevent wrist injuries plus when to grip or when not to grip in the practice? I think the gripping in practice is causing inflammation but do I need to grip all the time? Thanks ❤

[@manonashtanga]

Thank you very much for your helpful videos. They are sooo great. Did I understand that correctly? The aim of Supta Kurmasana is not that the legs are crossed behind the head, but on the floor? ❤

[@dontask4990]

You are right. The second version of Supta K (put your leg behind your head) usually comes in the second series . You just need to focus on the first version in primary series.

[@manonashtanga]

Thank you so much!!! ❤️❤️❤️

[@Justwatching276]

Agree! Shave your head, much more comfortable :D

[@YogiErnesto]

Where is the hair tutorial?!

[@DavidandJelenaYoga]

😂

[@cid7015]

I've been stuck at this asana for 2 years...and I always feel uncomfortable near my L5 after supta kurmasana, and it hurts worse in the following up-dog...what's wrong?

[@dontask4990]

I had the same problem. I guess you didn't engage your core and upper body/torso enough. Supta K is not a forward fold. Just like Garbha Pindasana, the spine is never flat. During this pose and before you bind your hands, you need to keep your upper body/torso active all the time. It is necessary that you can round your spine and engage your core at the same time, instead of working with the back straight. It mean to encourage support of your spine and contraction of your trunk muscles. It is good to work on your upper body and core etc first, then you can bind your hands. Use a modification that doesn't create any pain. Everyone is different, and everyone's needs are different.

[@flor.7797]

The neck hinge would destroy me 😅

[@jessicamurphy3620]

Sorry, I only know the Ninja 🥷 Turtles 🐢: they love to party, eat pizza, and take advice from an oversized rat 🐀. 😂😂 Seriously though, good video as always! I can think of a few other poses that teach patience (grumble grumble 😣)… 💚💚💚