Bound Inverted Tortoise Pose

Baddha viparita kurmasana

Bound Inverted Tortoise Pose

What is Bound Inverted Tortoise Pose?

Bound inverted tortoise pose, or baddha viparita kurmasana in Sanskrit, is an advanced posture and variation on plow pose. From plow, the yogi lowers the knees to the floor and binds the hands behind the back. The pose is excellent for promoting spinal flexibility.


  • Begin in plow pose.
  • Exhale and lower the knees to the floor.
  • Bind the hands behind the back.
  • Breathe while hold the pose.
  • Inhale and release the bind while straightening the legs, then exhale and slowly roll down to the floor.


  • Avoid if there is neck or back injury.

Benefits of Bound Inverted Tortoise Pose

  • Increases spinal flexibility
  • Stretches the back muscles and hamstrings
  • Stimulates digestion
  • Increases circulation to the brain

Bound Inverted Tortoise Pose Details

Sanskrit Name
Baddha viparita kurmasana
bahd-dah vip-ar-EET-ah KOOR-MAH-sah-nah
Pose Level
Nabhichakra (Navel)
Pose Type
Binds, Forward Bends, Inversions
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