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Kurmasana

कूर्मासन / Tortoise Pose

September 25, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Kurma (कूर्मा) meaning tortoise and asana (आसन) meaning posture or seat.

Benefits
  • Elongates the spine and releases the knots in the lumbar region.
  • Reduces stiffness of the body, and relaxes your head, neck, and shoulders.
  • Improves posture and body flexibility.
  • Eases sciatica pain.
  • Improves the functioning of the digestive, abdominal, and respiratory system.
  • Treats asthma.
  • Boosts metabolism & improves digestion.
  • Improves blood circulation to the brain and improves memory and concentration.
  • Release stress and anxiety and rejuvenate your body.
  • Calms the nerves and cures sleeplessness.
Steps to perform the Asana: Kurmasana
  • Begin by coming into Dandasana with your legs outstretched and your hand beside your hips. Press your thigh firmly on the mat.
  • Open your legs wide so your knees are apart more than your shoulder width.
  • Now slightly bend your knees. Gently, extend your chest and arms forward and down between your legs.
  • Bring your torso forward to slide your arms under the bent knees from inside. Your elbow should be under the knee cap.
  • Continue to bend your leg upward to create more space for your shoulders under your knees.
  • To ease the pose, you can roll your thighs inward and extend your abdomen while your feet are not stressed.
  • Now, expand your chest and broaden the collarbones while pressing your shoulders or upper arms with your thighs.
  • Experience your inner heels pushing down in forward direction and legs being stretched and straightened. Maintain the pose for a few seconds taking deep breaths.
Common Misalignments / (Mistakes)
  • Getting into the pose without proper warm-up and preparation.
  • Too much rounding in the back & tightness in your hips.
  • Overstraining your muscles while doing the pose.
Contraindication / Cautions
  • Avoid in case of any injury at the hips, shoulders, neck, and thighs.
  • Avoid in case of acute lumbar spondylitis, sciatica pain, chronic arthritis, herniated disks, or strained lower-back muscles.
  • Avoid during pregnancy or consult a doctor or yoga teacher before performing the pose.
  • Avoid during Menstruation.
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