Kurmasana, a forward-bent sitting position, draws its name from the Sanskrit words "Kurma" and "asana," which both indicate posture or seat. The name was chosen because your body posture at the end of the pose resembles a tortoise.
This asana also referred to as the Turtle or Tortoise Pose is mentioned in the early 7th-century yogic drawings. Kurmasana is one of the Iyengar Yoga postures mentioned in contemporary yoga. It is claimed to be devoted to Lord Vishnu in the form of the tortoise.
Health Benefits Of Kurmasana
Kurmasana or the tortoise pose, if done regularly, offers many health benefits, which include:
- Toning the abdominal area
- Stimulating the digestive system along with kidneys and liver
- Stimulating the muscles
- Relieving lower back issues
- Reducing sciatica pain
- Makes your hips and shoulders more flexible
- Enhancing blood circulation
- Reducing stress and anxiety
- Opening up the chest and lungs
- Managing asthma symptoms
- Reducing the risk of neurodegenerative diseases like Parkinson's and Alzheimer's
How To Do The Tortoise Pose?
Here are step-by-step instructions to ace the tortoise pose:
- Begin in a seated position with your back straight and your legs extended in front of you.
- Your legs should be shoulder-width apart with your knees slightly off the ground.
- Now, put your arms in front of you in between your legs.
- Slowly, bend forward and slide your arms to either side with palms facing down. Your arms should slide underneath your knees.
- As you move your upper body toward your lower body, open your shoulders and bring your chest and head forward. Once your chin touches the ground, continue to droop your head.
- Straighten your legs once your head is fully lowered to the ground.
- Draw your attention inward and extend your gaze forward. Breathe deeply and relax.
- Hold the position for around 30 seconds while inhaling slowly.
- Bend your knees and lift from your upper body to safely exit the pose.
Variations
If you want to challenge yourself, then you can practice these variations of Kurmasana:
- Upside down tortoise pose or Uttana Kurmasana)
- Sleeping tortoise pose (Supta Kurmasana)
- Half tortoise pose (Ardha Kurmasana)
Precautions To Take
People who have the following health problems should avoid or consult their doctor before doing the pose: