Uttāna Kūrmāsana

Classical Description

The Haṭha Yoga Pradīpikā (1.24) describes:

“Assuming Kukkuṭāsana, wrap the arms around the neck and remain like a tortoise with elevated back. This is Uttāna Kūrmāsana.”

The Gheraṇḍa Saṃhitā offers a complementary description where from Kūrmāsana the legs and torso are raised, leaving the body “face up” like an overturned tortoise.

Technique

According to the HYP (variant from Kukkuṭāsana):

1. First assume Padmāsana (lotus posture)
2. Insert the arms between thighs and calves (Kukkuṭāsana)
3. Continue passing the arms until you can wrap them around the neck
4. The hands interlock behind the nape
5. Roll backward until balanced on the rounded back
6. The body forms a compact ball, like a tortoise shell

According to the GS (supine variant):

1. From Kūrmāsana, transfer weight backward
2. The legs pass over the shoulders
3. Roll onto the back maintaining the position
4. The body remains “overturned” like a tortoise on its back

Benefits According to the Texts

The texts attribute to Uttāna Kūrmāsana:

• Extreme flexibility of spine and hips
• Deep massage of abdominal organs
• Complete interiorization of the senses
• Development of concentration due to posture complexity
• Preparation for the deepest meditative states

Notes

Uttāna means “extended” or “intense”, indicating that this is a more complete version of Kūrmāsana. It is an advanced āsana requiring prior mastery of both Padmāsana and Kukkuṭāsana. It symbolizes complete withdrawal from the external world, like the tortoise that not only retracts its limbs but is overturned, totally abstracted from its surroundings.