Supta Kurmasana is an advanced level yoga asana performed in the seated position. The name is derived from the Sanskrit words ‘Supta’ means reclining, 'kurma' and 'asana' means 'tortoise' and 'posture' respectively. Reclining Turtle Pose helps boost energy in the body and hence can be included in flow yoga sequences. Supta Kurmasana stimulates Vishuddha Chakra and Manipura Chakra.

Steps to do Reclining Turtle Pose / Supta Kurmasana

• Stand in Tadasana. Bend the right leg and place the right foot just above the left knee.
• Bend the other knee like in Utkatasana and take the hips little back.
• Bend forward and place the palms on the ground, palms shoulder width apart. Bend the elbows.
• Gaze at a point for balance. Slowly shift the body weight to the arms, keep the knees bent.
• Engage the core and balance here and take your left foot off the mat.
• Now keep engaging the core and slowly straighten the left leg. Keep breathing while holding the pose.
• To release the posture, slowly drop the right leg, release the legs and come to Tadasana.

Tips for beginners

• Focus on building strength in the arms and opening your hips while doing the flying pigeon pose. 
• Warm up your body well before you attempt this pose. 
• Practice hip rotations, intense stretches, core strengthening and prepare your glutes to get into the pose.
• To start with, you can take the support of the blocks to help you support your arms. Once you are confident, you can go ahead directly on the mat.

Benefits

• Strengthens the entire upper body, glutes and hips.
• Lengthens the legs and neck.
• Improves balance and concentration.
• Boosts confidence.

Watch out for

• People with shoulder or neck injury should avoid this asana.
• Anyone with High BP and other heart conditions should not practice this asana.

Variations

• You can keep your foot placed on the mat instead of lifting it up in the air, as an intermediate practitioner. This will also serve as an intense stretch. 
• You can use also stretch your legs in.