Kūrmāsana

Classical Description

The Haṭha Yoga Pradīpikā (1.22) describes:

“Press the ankles firmly beneath the scrotum on both sides of the perineum, the left ankle to the left and the right to the right. This is Kūrmāsana.”

The Gheraṇḍa Saṃhitā offers a complementary description where the heels are placed under the buttocks and the body folds forward, imitating the form of a tortoise retracting into its shell.

Technique

According to the HYP version:

1. Sit with legs extended
2. Bend the legs and place the ankles crossed under the perineum
3. The left ankle presses the left side, the right the right side
4. Keep the spine erect and the body stable

According to the GS version:

1. Sit with legs separated and extended
2. Lean the torso forward, passing the arms under the legs
3. The hands extend backward, toward the sides of the body
4. The forehead descends toward the floor
5. The body adopts the shape of a tortoise shell

Benefits According to the Texts

The texts attribute to Kūrmāsana:

• Deep stability of body and mind
• Activation of lower energy centers
• Interiorization of the senses (pratyāhāra)
• Preparation for deep meditative states

Notes

Kūrma means tortoise, a Vedic symbol of stability and inward withdrawal. Just as the tortoise retracts its limbs within its shell, the yogi withdraws the senses from the external world. This āsana has two main variants in the classical texts; both emphasize the gathering and protection of the body.