SOOP-tah koor-MAHS-ah-nah
An extremely advanced forward fold that is a continuation of Kurmasana. It involves binding the arms behind the back while the legs are still wrapped around the shoulders, leading to a deep state of introspection and surrender.
From Tortoise Pose, bind your hands behind your back.
Lower your torso towards the floor, ideally resting your chin or forehead.
Keep your legs wrapped around your upper arms.
Requires exceptional hamstring and hip flexibility developed from preparatory poses.
Maintain active feet, pressing through the heels even in this deep fold.
Ensure the arms are threaded deeply under the legs before binding.
Keep the spine long and released, not rounded, even in this deep compression.
Allow the head to rest comfortably, releasing neck tension.
Provides an intense stretch for the hamstrings, glutes, and hips.
Deeply decompresses the spine and opens the shoulders.
Stimulates internal organs and calms the nervous system.
Cultivates profound introspection, surrender, and mental focus.
Helps release deep-seated tension and emotions.
With permission, gently guide the student's hands closer for the bind, or offer a strap if hands don't meet.
Avoid any forceful pulling; ensure there is no shoulder or wrist pain.
Place one hand gently on the upper back (between shoulder blades) and encourage a release of the head and further lengthening of the spine.
Communicate about comfort; this is an extremely intense posture.
Get into a ball.
Embrace the profound introspection of this deep compression, allowing the internal gaze to deepen with each moment of surrender.