Kurmasana

Kurmasana is the tortoise posture. Kurma means tortoise. The pose resembles a tortoise, since your back faces the sky.

Kurmasana is a relatively advanced posture. There are two types of this pose. The full posture is Supta Kurmasana, where your feet are placed on your head. The relaxed posture is Kurmasana. In this posture, the legs shoot straight out. The posture to be discussed is the relaxed Kurmasana posture.

How to do the posture:
First, start off sitting on the ground with your legs spread apart at around a 90˚ angle. Second, bend your knees, but keep your feet on the floor. By doing so, you have created a "pocket". Third, put your arms through the pockets and place them flat on the floor, with the palms facing down. Fourth, relax the legs onto the arms. Place your torso on the floor and lengthen your back.

The main action of this posture is to lengthen the spine. It stretches out your back muscles. It can also strengthen your core muscles


Kurmasana
http://health.indianetzone.com/yoga/hathyoga/1/kurmasana.htm
*how to get into the posture
*physical benefits