r/ashtanga
Supta Kurmasana humanly possible to perform on your own?
This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.
The Question
Hey Ashtangis! Wonder if anyone managed to do the full Supta Kurmasana pose (binding hands + legs crossed behind head) without teacher’s assistance before? I’m currently stuck at the legs crossing behind head part. My hands can bind firmly behind the head and soles of my feet are close enough to touch each other above the head on the floor. Can’t figure out how on earth we are supposed to wriggle and lift the feet up behind the head from that angle 😳 Wondering if it is humanly possible too as so far I have not seen anyone who can do the full pose without assistance. Any tips will be appreciated. Thank you!
— via r/ashtanga
Our Response
Yes. It's humanly possible.
But here's the thing: most people who get Supta K unassisted don't do it the way you're trying.
You're thinking lift-and-cross. That's the hard way.
The easier path? Get your ankles crossed first, while you still have leverage. Before you bind.
So: feet to floor behind your head. Cross the ankles there. Then work your shoulders under. Then bind.
You're trying to cross them after you've already committed to the bind. You've locked yourself in.
Now — can some people lift and cross from a full bind? Sure. Usually people with really open hips and small frames.
But most practitioners who do this alone learned to set the cross early.
One more thing: if your feet are touching above your head on the floor, you're close. That's the range you need.
Try it tomorrow. Ankles first. Binding second.
And if you want to see the full entry breakdown, check the Supta Kurmasana study guide on the site.
You're not far off.
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