Utthita Kurmasana (Raised Tortoise Pose)
Kurmasana is derived from Sanskrit words “Kurma” means “Tortoise” and “asana” means “pose”. Standing Kurmasana is also called Utthita Kurma Asana. ‘Utthita’ means ‘Raised’. This is a forward bending pose, but an arm-balanced one as well. You can stay calm, while you are in this pose and also listen to what your body has to say.
How To Do It?
⦁ You can start with the seated forward fold to warm up. Slowly, you can then go to the legs spread out version, and then fold yourself forward.
⦁ But before that, you have to bend the knees a bit, and walk the hands underneath the knees. The chest should move forward towards the ground, thereafter.
⦁ Slowly, start straightening both the legs outwards. Your chin should be touching the ground in the process.
⦁ Bend your arms at 90 degrees, at the elbows, and then, rest the thighs on the triceps.
⦁ Firstly, you can lift one leg off the ground and then the next one.
⦁ Try to spread the fingers as much as possible, to create support for the body.
⦁ You have to engage the legs and point the toes forward.
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Benefits of Utthita Kurmasana (Standing Tortoise Pose)
⦁ You must be knowing about all the benefits of this asana. It is similar to the ones offered by Kurmasana. However, you also get the added advantages of the arm balance.
⦁ This asana provides your body, with a lot of flexibility. It stretches the spine, and related muscles.
⦁ If you practice this asana on a regular basis, it will lead to spinal flexibility.
⦁ When you fold your torso forward, you will get the benefits like opening up of the Diaphragm. It leads to expansion of the chest cavity.
⦁ It also acts as an immune booster.
⦁ Yoga can also help in hormonal acitivity, that can aid you in diabetes management.
⦁ If you practice this asana on a regular basis, your endocrine system will become a lot more active. The secretion of the important hormones leads to better metabolism as well.
⦁ The asana helps in digestion, as you will be exerting pressure on the abdominal organs, during the asana.
⦁ When you are doing the raised version, it leads to arm balance benefits as well.
⦁ This asana can also help in stabilizing the mind.
Contraindications
⦁ If you have herniated discs, then you cannot practice this asana.
⦁ If your lower back muscles are stiff, then also you must not hurry into the pose.
⦁ If you have any shoulder injury, or any sort of joint injury, then you cannot do this pose.
⦁ If you suffer from Sciatica, you cannot do this pose.
⦁ All those of you, who are suffering from Chronic Arthritis, cannot do this as well.
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