Kurmasana Pose Benefits: Unlock Flexibility and Calm

Kurmasana at a Glance

How to Do Kurmasana?
Follow the Step-by-Step Instructions

As it is an intense forward fold, you should be mindful while doing the Tortoise Pose steps to prevent any muscle strain and injury. Be patient while doing this pose.

• Before starting this pose, be sure that you do warm-ups and stretches to your hips, hamstring muscles, shoulders, and back. Also, do some preparatory asanas like the Baddha Konasana and Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose).
• Start by sitting on the mat in the Dandasana, and remember that your stomach is empty.
• Sit straight, with the legs extended in front of you. Your back should be straight, and keep your hands on the side of your hips.
• Now, spread your legs wide apart, keeping a gap between your legs.
• Next, slide your feet towards you but away from the pelvis (slide so that your knees are bent a little), and the soles of the feet should be connected to the ground.
• Now, inhale and lift your arms and exhale and bend your torso (bending forward) and your palms, naturally slide underneath your lifted knee (bent knee) and insert your arm as far as it can go and keep the palms facing to the ground.
• Keep the arms in contact with the ground and as you slide your arms, you should bend your torso gently toward the ground. Engage your core while you bring your upper body forward.
• Exhale and let your head and chest come forward and your upper body closer to the ground, and try resting on the chin.
• Once comfortable, inhale and move your arms slightly behind. Here, your fingers should be pointing backward, and exhale and straighten your legs and knees should not be bent.
• Your toes should point upward and your feet flexed. Keep your neck relaxed and gaze ahead.
• Now, this is the Kurmasana pose, and be in this position for about 5 to 6 breaths or as far as you can.
• Take gentle breaths and shift your thoughts inward inside you. And keep the check on the body alignment and the breath awareness. Comfort and keep yourself relaxed.
• Now, when you want to release the Kurmasana pose, you should first bend your knees and simultaneously bring your torso up gently and bring out your arms. Inhale and come back to the Dandasana pose with keeping your legs wide.
• Come to a relaxing pose like a corpse pose, child pose or butterfly pose.

What are the Benefits of the Kurmasana?

• This forward bends intense pose benefits your physical and mental body (human body).
• In the Kurmasana, the stiffness at the lower part of the spine, the lumbar region, gets released and reduces the stiffness, giving the nerves a gentle massage when you fold forward. 
• This pose helps your lower back to be more flexible and stronger.
• This pose contracts the upper torso muscles, which helps to improve flexibility, as well as the better functioning of the respiratory organs, improving the respiratory system.
• Regular practice of this asana improves your hip flexibility, reduces the tension in the hamstring muscles, and reduces stiffness.
• While doing the Kurmasana pose, the forward bend takes the chest, abdomen, and pelvis to the ground, and the spine is elongated, which improves the circulation of blood flow.
• The spine gets elongated and helps the spine become more flexible, which can help for more advanced challenging poses.
• Kurmasana pose is a great way to relax the entire nerves, calm the mind and body, and help to get better and deeper sleep.
• The Kurmasana yoga pose involves the deep extension of the legs, hips, lower back, abdomen, shoulders, chest, and arms and helps to reduce the excess fat and tone the body.
• Pratyahara means fasting of senses, where one is expected to work on enhancing the inner life by withdrawing from external stimulations or distractions. This symbolism is beautifully reflected in the shape our body takes up when performing the Kurmasana.

Health Conditions that Might Benefit from Kurmasana?

• The contraction of the upper torso muscles can develop flexibility, improve the working of the respiratory organs, and help with mild respiratory issues.
• The Tortoise pose may make the lumbar spine stronger and make it more flexible and stronger; it also helps to strengthen your spine.
• As there is a good level of stretching and strengthening of the back muscles, it can help to relieve mild back pain.
• The intense forward bend in the Kurmasana tortoise pose can stimulate the entire abdominal muscles, which can help with digestion and relieve issues like indigestion and constipation.
• If you practice it regularly, the Kurmasana pose can help to improve shoulder flexibility and reduce shoulder stiffness or discomfort.
• This pose helps to reduce your stress and anxiety and mild level of depression and soothes you’re your nervous system.

Safety and Precautions

As Kurmasana is a deep stretch, you must follow some safe measures to prevent injuries. 

• People suffering from sciatica and slipped discs should be cautious before performing the Kurmasana pose.
• If you have a hernia or severe arthritis, you should avoid doing this pose.
• Avoid doing this Tortoise Pose if you had any back surgery because it elongates and stretches the spine, and this may hurt you more.
• People with back and hip injuries should avoid putting pressure.
• Pregnant women and during the menstrual cycle, you should avoid doing this pose.
• People already having Injuries in the spine and shoulder or any abdominal surgery should not practice Kurmasana. 
• Beginners should be very careful and only do it under the supervision of a trained yoga teacher.

 Common Mistakes

• Don’t avoid doing a proper warm-up. It can make it difficult to achieve the required flexibility for the tortoise pose.
• keep a check that your hips, hamstrings, and shoulders are adequately warmed up before starting the pose.
• Don’t round your back too much; this can put more pressure on your lower back and hurt you further.
• Avoid stressing your neck and shoulders and relax for a safe and comfortable pose.
• Don’t try to push your body too far if your body is not allowing you to do so. Regular practice can only help you to reach the best position of the Kurmasana pose.
• Avoid placing your arms too back or too front after you slide under your knees, which may interrupt your alignment.
• Not engaging your core can make it difficult to bring your chest closer to the legs.

Tips for Kurmasana

• As for every yoga practice, even for this pose, you should do it on an empty stomach or 4 to 5 hours after the meal.
• If you feel pain, just come out of the pose.
• Choose a quiet place and an even surface to do this pose.
• Here, while doing this pose, your breath will lead you deeper, so don’t try to avoid it.
• You should respect your body’s limitations and don’t attempt Kurmasana if you have specific injuries or can do it under the supervision of the yoga teacher.
• Your core should be connected with breath to support the movement in this pose.
• Use props like cushions, bolsters, or yoga straps, if needed, under the guidance of your yoga teacher.

The Physical Alignment Principles for Kurmasana

• Sit seated, Dandasana poses on the floor (yoga mat), and stretch your legs (straight legs) in the front.
• Keep your spine straight and neutral.
• Spread your legs wide away from each other.
• Keep your knees bent (slightly raised knees) slightly.
• Bring your arms in the front.
• You should exhale and bend (lean forward) your torso slightly.
• Slide your hands below your knees (bent leg) and not too far back.
• Your palms should be facing the ground at the back
• Spread the front of your chest and collarbones forward and down with the help of the pressure of your thighs on the shoulders or upper arms.
• Bend your chest in the front and your chin should touch the ground.
• Relax your neck and gaze in the front.
• Hold the pose for a few breaths or as long as possible.
• Keep breathing throughout the pose.
• Release the pose safely, get your arms out, come up, straighten your legs and relax.

Breath and Kurmasana

In Kurmasana, your breath plays a very important role in maintaining your focus and concentration and makes you comfortable throughout the pose. You should be connecting your breath with your movements of the pose. While in the initial stages of Kurmasana, your inhale and exhale should be deep. This will help you to find a better balance to bend deeper forward to the ground. Inhale deeply, raise your arms and exhale while you bend down. Breathing deeply will open your chest and help you to flow into the pose smoothly.

Be aware of your breath and be conscious about the folding position. Your breath should be steady and mindful, and avoid holding your breath. Throughout the entire practice, your breath becomes your guide. It helps you to keep you grounded and relaxes and calms your mind. Set an intention to move your attention away from the external world and focus on your physical and emotional sensations.

Kurmasana and Variations

• Ardha Kurmasana (Half Tortoise Pose) – In Ardha Kurmasana, the legs are folded, and the arms are stretched completely forward with palms in the namaskar position.
• Supta Kurmasana (Sleeping Tortoise Pose) – begin with the traditional Kurmasana steps, except that your forehead touches the floor in this asana instead of your chin.
• Uttna Kurmasana – Placing the right foot on the left thigh and the left foot on the right thigh.  Insert the hands between the thighs and the calves up to the elbows. Now, hold the neck by the hands.
• Seated Straddle Pose.
• Seated Side Straddle Pose.

The Bottom Line

Turtle Pose is a challenging, intense deep, forward-bending yoga pose. It helps to achieve harmony between your mental and physical health and cures several disorders. If you have any health concerns, consult your doctor for guidance. This pose helps to strengthen your entire body and enhances flexibility.
Always start with warm-ups and preparatory poses. Proper alignment and doing it under the guidance of a trained yoga instructor is safe. Maintaining the breath throughout the pose is important for better balance and stability and with the core engagement. Respect your physical limitations and proceed gradually with regular practice. Being mindful and self-aware can help reduce stress and anxiety and promote calmness.

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