(Tortoise Pose/ Turtle pose)
- Sit on the floor with legs stretched forward and arms beside the hips.
Widen the distance between two legs about 2-3 feet, then flex feet and bring knees closer to hips.
Extend chest and Place arms forward down between legs.
Lean torso over to the left side, lifting right hip bone upward and get a right arm under the right thigh, squeeze right knee on the right shoulder.
Do same procedure on the left side, both shoulders will be on knees.
Stretch arms out to the sides.
Roll thighs inward and extend inner heels.
Stretch upper body and keep it down.
Push inner heels toward torso, push shoulder down.
Squeeze thighs on to the shoulder, with bending forward, push inner heels down and forward, stretch legs and tuck chin to the floor, gaze forward.
Exhale and extend spine farther forward.
Hold the position for 10 to 30 secs as per capacity.
- For beginners, it is challenging pose it requires lots of flexibility So perform under proper guidance.
Before attempting this pose, warmed up the body especially hips, thighs, and back body.
As a beginner, Place a blanket or a high pillow under the leg to support leg, while it is extended.
As beginner perform asana, with flex knees.
- Flex legs, release hands.
Straighten the spine and come to the starting position.
Precautions and Contraindications
- Shoulder, Knee or ankle injury
Peptic or duodenal ulcer
Severe back pain
Tight hips or thighs
Sciatica and a slipped disk
- Abdominal pain
Recent abdominal surgery
High blood pressure Insomnia
Menstruation or pregnancy
Strained lower-back muscle
A hernia and chronic arthritis
Benefits of Kurmasana
- It stretches arms, legs, back, shoulders, neck, and chest.
It improves the functions of the respiratory and digestive systems.
It lengthens the back muscles, increases flexibility in the hips.
Beneficial in Asthma, constipation a flatulence irritable bowel syndrome, insomnia, diabetes, headache, belly fat and problems related to the back or spine.
Calms the mind, increase focus, memory and relieve stress, mild depression.