Mobility · Yoga
Tortoise Pose
Tortoise Pose is a deep seated forward fold with your arms beneath your legs. It stretches the hamstrings and inner thighs while requiring substantial hip and shoulder mobility.
- Advanced
- Moderate injury risk
- No rest timer
How to do it
- Sit on your mat with your knees bent, feet wider than your hips, and soles on the floor.
- Fold forward from your hips between your thighs.
- Slide your arms sideways beneath your knees, palms facing down.
- Gradually slide your heels forward toward straighter legs.
- Hold the forward fold with your arms resting beneath your legs.
- Bend your knees to release pressure on your arms.
- Slide your arms out from beneath your legs.
- Return slowly to an upright seated position.
Form cues
- Keep your neck relaxed.
- Breathe slowly into your back ribs.
- Reach your chest forward, not just down.
Common mistakes
- Forcing straight kneesKeep your knees bent enough that the stretch stays manageable rather than pulling strongly behind them.
- Chasing the floorUse a shallower fold if lowering your chest requires collapsing through your lower back.
- Wedging the shoulders underSlide your arms only as far beneath your legs as your shoulders comfortably allow.
Safety
Forcing this deep fold can strain the hamstrings or lower back. Pressure from the legs can also irritate the shoulders when the arms are trapped underneath.
- Warm up with gentle hip movements and shallow forward folds before attempting the pose.
- Do not let anyone push your torso down or press your legs straighter.
- Leave the pose if you feel sharp pain, tingling, or numbness.
Choose an easier seated fold or ask a physiotherapist for guidance first if you have a current hamstring, lower-back, or shoulder injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Bolster (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Build hold time only while you can remain relaxed in the position.