Kurmasana (Tortoise Pose) - How to Practice, Its Benefits and Precautions.
Kurmasana is derived from Sanskrit words “Kurma” means “Tortoise” and “asana” means “pose”. It is one of the deep-seated forward bend asanas, which takes the practitioner on an inner voyage of exploration. You can call it an advanced pose, as well. If you practice the asana on a regular basis, you will get mental, emotional, as well as spiritual benefits. When you do the asana, the whole structure of the curved back and the stretched-out legs and hands, looks like that of a tortoise. Some people also call it Turtle pose.
How To Do It?
⦁ Sit down with your legs spread out in front of you, like in Dandasana and keep the back erect. Place your arms alongside your hips.
⦁ Keep your legs at arms distance apart and press your thighs into the ground.
⦁ Try to lift your chest and take a few deep breaths.
⦁ Bend your knees so as to bring your feet closer to your hips. Stretch your arms forward from below the legs and bend your torso downward and forward along with the arms.
⦁ Bend your knees further a little bit more, so as to facilitate your shoulders to go beneath your knees. Then, shift your stretched arms to the sides from underneath the legs. Now, bring your thighs inwards and through them, apply pressure on your shoulders to bring your face and chest forward and towards the floor. Once you are done, you have to straighten your legs and make sure your inner thighs touch your side ribs.
⦁ Bring your head down with your chin touching the ground, and look downwards. Extend your arms sidewards, as much as you can. Relax and breathe deeply. Hold the pose for some time, and then relax and return to the original staff pose.
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Benefits of Kurmasana (Tortoise Pose)
⦁ If you practice this asana, on a regular basis, then you will be able to strengthen your back muscles. The muscles that are located around the lumbar spine, also get activated, if you practice the asana daily. It promotes the flow of ‘Prana’, in an unhindered manner.
⦁ If you practice this asana on a regular basis, your digestive capabilities will also improve. It does so, by giving a gentle massage around the abdomen. It leads to proper activation of the internal organs.
⦁ If you practice this asana, on a regular basis, the flexibility of the hips and shoulders also increase. Your hips will also open up.
⦁ The regular practice of this asana, also relieves one from Sciatica. The Sciatic nerves get a lot of comfort, when you do this pose.
⦁ Relieves the symptoms of Asthma. When the diaphragm opens up, the space for the lungs increases, and you will get a lot of oxygen supply.
⦁ If you practice Kurmasana regularly, it can calm the whole body.
Contraindications
⦁ If you are pregnant, or going through your menstruation, you should not do this asana.
⦁ People, who are suffering from Sciatica, should do the asana under proper supervision.
⦁ Anyone having injury in the spine, or anyone who has just undergone abdominal surgery, or has a slip disc issue, must avoid this asana.
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