Supta Kurmasana

सुप्तकूर्मासन

Supta-Kūrmāsana

Sleeping Turtle

Supta (सुप्त, Supta) = sleeping, lying
Kurma (कूर्म, Kūrma) = Turtle
Asana (आसन, Āsana) = Posture
Supta Kurmasana (सुप्तकूर्मासन, Supta-Kūrmāsana) = Sleeping-Turtle-Posture

Vinyāsa	breath	Dṛṣṭi	explanation of movement
1	IN	añguṣṭhamadhye	raise arms overhead
2	EX	nāsāgre	spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3	IN	bhrūmadhye	come half-way up with straight spine, lift head
4	EX	nāsāgre	hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6	EX	nābicakre	tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7	IN	nāsāgre	jump forward balancing on straight arms, bend legs in the air
	(EX)		lower legs over upper arms
	(IN)		stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
	EX	bhrūmadhye	lower down, arms to the side, lift heels from ground
	5BR	bhrūmadhye	Kurmasana (कूर्मासन, Kūrmāsana)
	EX		prop up hands under the knees
8	(IN)		lift, stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
	(EX)		left foot behind head, Eka Pada Shirshasana (एकपाद शीर्षासन, Eka-Pāda Śīrṣāsana)
	(IN)	nāsāgre	lift
	(EX)		right foot behind head, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
	(IN)	nāsāgre	lift
9	EX		roll forward, lower down
	5BR	bhrūmadhye	Supta Kurmasana (सुप्त कूर्मासन, Supta Kūrmāsana)
	EX		put up hands under knees, lift, Dvi Pada Shirshasana (द्विपाद शीर्षासन, Dvi-Pāda Śīrṣāsana)
10	IN	nāsāgre	stretch legs, Tittibhasana (तित्तिभासन, Tittibhāsana)
11	EX		bend knees, Bakasana (बकासन, Bakāsana), stretch arms
	IN	nāsāgre	lift up balancing on straight arms, bend legs in the air
12	EX	nāsāgre	lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
13	IN	bhrūmadhye	roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
14	EX	nābicakre	tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
15	IN	bhrūmadhye	jump feet between hands, straighten the spine half way up, lift your head,
16	EX	nāsāgre	bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
-	IN	bhrūmadhye	lift the head again, straighten spine, palms or finger tips remain on the ground
	EX	nāsāgre	stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
Yellow marked is the position depicted on the photo.
Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards

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Supta, Kurmasana, Sleeping, Turtle, Primary, series, first, Ashtanga, Vinyasa, Yoga, chikitsa, yoga, cikitsa

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