Kurmasana
Functional Ashtanga

Kurmasana

Tortoise
Shoulder External Rotation

Kurmasana (Tortoise Pose)

Deep forward fold with arms extended under the legs.

Key mobility focus: shoulder external rotation

FRC Mobility Protocols

These videos target shoulder external rotation for Kurmasana:

  1. Shoulder External Rotation Axials
  2. Shoulder External Rotation Hovers
  3. Shoulder External Rotation Lift Offs
  4. Shoulder External Rotation PAILS & RAILS
  5. Shoulder External Rotation Passive Range Hold
  6. Shoulder External Rotation Passive Stretch
  7. Shoulder External Rotation PNF

Other Movements in Kurmasana

10 more
ankle-eversion ankle-eversion in Kurmasana
Ankle Plantarflexion Ankle Plantarflexion in Kurmasana
Elbow Extension Elbow Extension in Kurmasana
forearm-pronation forearm-pronation in Kurmasana
Hip Abduction Hip Abduction in Kurmasana
Hip Flexion Hip Flexion in Kurmasana
Knee Extension Knee Extension in Kurmasana
Shoulder Abduction Shoulder Abduction in Kurmasana
Shoulder Extension Shoulder Extension in Kurmasana
Spine Flexion Spine Flexion in Kurmasana
Kurmasana Study Guide →