Bound Inverted Tortoise Pose

Last updated: December 21, 2023

What Does Bound Inverted Tortoise Pose Mean?

Bound inverted tortoise pose is a very challenging yoga posture. In this posture, which can be be entered from plough pose, the knees and shins come to the ground around the outside of the shoulders and the arms reach up and bind around the back. This advanced yoga posture requires a great deal of spinal flexibility. It may be very challenging for beginners due the openness required and the need to not put strain on the neck. An alternative, such as plough pose or tortoise pose, without the inversion may be more appropriate for beginners.

Bound inverted tortoise pose may also be referred to by its Sanskrit name, baddha viparita kurmasana.


Yogapedia Explains Bound Inverted Tortoise Pose

The physical benefits of this challenging posture are:

  • Stretches the muscles of the back

  • Increases flexibility

  • Encourages blood flow to the brain

It is also believed to promote physical wellbeing by stimulating the internal organs

One variation of the bound inverted tortoise pose is to perform the same posture, but without the bind, or to use a strap between the hands to help to create the bind.

Ideal preparatory postures for this posture are shoulder stand, plough pose, seated forward fold, happy baby and tortoise pose.

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