Kurmasana (Tortoise Pose): Basics, Steps, Benefits & More

kurmasana

Kurmasana (Tortoise Pose) is an intense forward fold which after completing it one feels refreshed. Undoubtedly, this is one of the best yoga exercises to keep the body fit and healthy.

This posture is similar to that of a tortoise, just as a tortoise goes inside its shell when it feels any kind of danger, by doing the same Kurmasana, you are attracted inwards from the turmoil of the outside world. . This asana is designed for inner awareness and relaxation.

Kurmasana Basics

Sanskrit PronunciationKurmasana
(KOOR-MAH-sah-nah)
Meaningkurma‘ means ‘tortoise’
asana‘ which means ‘pose’ 
Pose Typedeep-seated forward bend
Pose LevelAdvanced -level posture
Style of yoga
Other NamesTortoise Pose
StretchesThe back muscles and hamstrings
Strengthening Lower back
Duration30 second to 3 minutes

Meaning

The name Kurmasana comes from the Sanskrit word Kurma meaning tortoise and Asana meaning yoga posture. Kurmasana is a tortoise-like posture. By doing this asana, your hands and legs appear out like a turtle. In the last posture this posture feels like the body shape of a tortoise, hence it is called Tortoise posture.

It is the fifteenth seated yoga asana and is mentioned in the Gheranda Samhita.

The health benefits of Kurmasana are for those who have problems with the abdominal organs. Kurmasan, B.K.S. According to. Iyengar – Calms the nervous system, removes belly fat, tones the spine and stimulates the abdominal organs. This asana is designed to create a feeling of connection with your inner world.

Additionally, the asana removes sensory distractions, deeply stretches your thighs and hamstrings, and calms the nerves in the brain.

This pose is quite simple but demands adequate flexibility in the hips, shoulders, neck and entire back. To do this, it is advisable to remain in the posture for 30 to 40 seconds.

Kurmasana also helps in stimulating the third eye chakra (Ajna Chakra) and solar plexus (Manipura Chakra).

Practice Guide For Kurmasana

The practice guide to perform Kurmasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Pose

Variations of Kurmasana

  • Supta Kurmasana (Sleeping Tortoise Pose)
  • Ardha Kurmasana (Half Tortoise Pose)
  • Uttana Kurmasana (Upside-Down Tortoise Pose)
Kurmasana how to do

Steps To Do Kurmasana (Tortoise Pose)

  • First, enter Kurmasana sit down Dandasana. with your legs spreading in front of you. and back erect. (sit comfortably in staff pose). your hands close by your hips, on the floor.
  • Second, press your thighs into the floor, raise your chest and take a few deep breathing.
  • Now spread both your legs as much as possible, that is, away from each other.
  • Bend your knee without elevating the legs from the floor.
  • Inhale and bring the arms from inside.
  • Now while exhaling, bend forward slightly, and put both your hands below the knees of the feet.
  • Straighten both hands out from under the knees.
  • Exhale and bend forward down the chest in front of you.
  • Try to touch the forehead with the floor.
  • Stretch your arms outsides as much as you can.
  • In this case, both your legs will be on both the hands and your chin and chest will be on the ground.
  • If you feel relaxed in this situation then you can do it even further. For this, move both your hands from below the knees to the back and hold them above the hips
  • If you feel pain under your knees, take your arms slightly forward. Relax and breathe deeply.
  • In last, slowly come out of the pose.
  • To get to your starting position, put both your hands out of the knee and be straight.

Follow Up pose

Benefits of Kurmasana (Tortoise Pose)

  • Kurmasana involves forward folding, which stretches the entire length of the spine, from the cervical to the lumbar region. It also stretches the shoulders, helping to release tension and improve flexibility in this area.
  • The hip flexors and groin muscles are stretched and opened in Kurmasana, helping to increase flexibility and range of motion in these areas.
  • Maintaining balance and stability in Kurmasana requires concentration and focus, which can help sharpen the mind and enhance mental clarity.
  • In yoga and Traditional Chinese Medicine (TCM), forward folds are believed to stimulate the flow of energy (prana or qi) along the meridian lines of the body, promoting vitality and balance.
  • The compression of the abdomen in Kurmasana massages the internal organs, including the digestive organs, helping to improve digestion and elimination of waste from the body.
  • The forward folding action in Kurmasana encourages blood flow to the brain, improving oxygenation and nourishment of brain cells. It also facilitates circulation throughout the body, promoting overall cardiovascular health.

Things To Keep The Mind Before Performing Kurmasana

  • Always perform this asana empty stomach or even at least have a gap of four hours between your meals and yoga routine.
  • The asana asks for quite a lot of energy so you should warm up your body nicely.

Beginner’s Tip to do Kurmasana (Tortoise Pose)

Kurmasana is an advanced class of yoga, so it may take some time to do this asana. Seek the guidance of a yoga instructor to do this Yogasana. If you have difficulty keeping your feet on the ground while doing this asana, then you put the pillow under your feet, this will help you.

Precaution

  • Avoid this asana in case of shoulder, back, and arm injury.
  • As a result, Pregnant women must avoid this asana.
  • People suffering from sciatica or chronic arthritis should not do this asana.
  • Those who suffering from Herniated disks must avoid this asana.

Conclusion

To do Kurmasana yoga, one has to spread his arms and legs like a tortoise. This is a very good exercise, which keeps the body fit.

Kurmasana (tortoise pose) is an intense forward fold that stretches in the waist and back, which improves blood circulation in the spine. The posture soothes the brain nerves as well as activates the abdominal organs.

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