Kurmasana – Tortoise Pose

People also know Kurmasana as Tortoise Pose (Turtle pose). A yoga asana symbolizes withdrawal within oneself, much like a turtle retracting back into its shell.

In Sanskrit “Kurma“, is tortoise and Asana, is posture. In old yoga texts, this pose helps people look inward. It also encourages deep focus.

Tortoise pose is a great way to improve flexibility, strengthen the back, stretch the legs and shoulders and calm the nervous system. Practitioners often perform it in Ashtanga Yoga or Hatha Yoga as a physical posture.

This article will cover everything you need to know about Kurmasana. The discussion will cover its benefits, variations, and safety tips. This way, you can practice it safely.

Meaning and philosophy

The Sanskrit word pose kurmasana comes from:

• Kurma (kuurm) – Tortoise
• Asana (aasn) – Posture or Seat

The tortoise is a symbol of endurance and steadiness in Hindu mythology. Kurma avatar is Lord Vishnu’s second avatar. He represents support and stability.

When you practice Kurmasana, you stabilize your body and focus your mind. This pose teaches Pratyahara, the fifth limb of Patanjali’s Ashtanga Yoga. Pratyahara means pulling your senses away from outside things. This helps you connect with your inner self.How to do Tortoise Pose Step-by-Step Guide

Tortoise pose belongs to the advanced level of yoga poses. Experts advise beginners to practice yoga under the supervision of a certified instructor.

Step 1: Prepare

1. Sit in Dandasana, or Staff Pose. Legs extended forward and spine straight.
2. Breathe deeply to relax and center your mind.

Step 2: Positioning Legs

1. Spread your legs out slightly, about shoulder width or more.
2. Place your feet flat and bend your knees.

Step 3: Lowering of the Torso

1. Slowly lean your hips forward while maintaining a long spine.
2. Slide your arms underneath your knees — palms facing downward.
3. Continue to extend your arms sideways and outward, while pushing them underneath your thighs.

Step 4: Deepening Pose

1. Slowly lower your torso while gently extending your legs.
2. Bring your chest, chin and forehead towards the mat.
3. Shoulders should be relaxed and shoulders fully extended.

Step 5: Final Position

1. Close your eyes and take a deep breath.
2. As your flexibility increases, you can gradually increase the duration of the pose.

Step 6: Release the Pose

1. Slowly raise your head and torso up.
2. Return to Dandasana by removing your hands from your knees.
3. Relax for a moment before moving on to the next pose.

Tortoise Pose, has many benefits.

Kurm asana has many physical, mental and spiritual benefits. Here are some of the main benefits:

1. Increased Flexibility

Kurm asana stretches deeply the hips, shoulders, and hamstrings. It increases flexibility over time, which makes other yoga poses easier.

2. Strengthening the Back and Spine

The forward fold of Kurmasana helps to stretch and strengthen the muscles in the spine. This improves posture and relieves back stiffness.

3. Enhances Lung Capacity

The torso compression promotes controlled breathing, and the diaphragm is stimulated, improving lung function and respiratory efficiency.

4. Stress and Anxiety Reduced

Kurmasana calms the nervous system. The pose’s reflective nature aids in alleviating anxiety, stress, and unease.

5. Stimulates internal organs

Gentle pressure on the abdomen helps the kidneys and liver. It also supports healthy metabolism.

6. Encourages mindfulness and inner peace

This pose that encourages focus inward, like a tortoise retreating into its shell. This encourages Pratyahara and helps with meditation and self-awareness.

7. Balance the Chakras

This pose helps balance emotional and bodily energy by activating the Manipura Chakra (Solar Plexus).

Kurmasana Variations

Try these variations if full Kurmasana is too challenging.

1. Ardha Kurmasana (Half Tortoise Pose)

• Kneel in Vajrasana on the mat.
• Place your forehead and your hands on the mat.
• This version is good for beginners. It helps stretch the spine and requires little flexibility.

2. Supta Kurmasana (Sleeping Tortoise Pose)

• Bring your legs up and over your shoulders, then cross your ankles behind the head.
• Interlace your fingers behind your back. This version helps improve core strength, focus, and flexibility.

3. Supported Kurmasana

• Support your head or chest with a cushion or bolster.
• Ideal for beginners and those with tight hamstrings.

Preparatory and counter Poses

Preparatory Poses

Practice these asanas to prepare your body for Kurmasana:

• Baddha Konasana (Bound Angle Pose)
• Paschimottanasana (Seated Forward Bend)
• Upavistha Konasana (Wide-Angle Seated Forward Bend)
• Janu Sirsasana (Head-to-Knee Pose)

Counter Poses

Release tension after practicing Kurmasana with:

• Bhujangasana (Cobra Pose)
• Setu Bandhasana (Bridge Pose)
• Balasana (Child’s Pose)

Kurmasana Precautions

Kurmasana must be approached with caution to prevent injury. Remember to take these precautions:

1. Do not drive if you are suffering from neck or back injuries.
2. Women who are pregnant shouldn’t attempt this pose because of abdominal compression.
3. Avoid this position if you have Sciatica or Slipped Disc.
4. Don’t force it. Slowly and mindfully, move.
5. Warm up first before you attempt deep forward folds.
6. Beginners can use props to practice or under the supervision of a professional.

Tips for Safe Practice

• Warm-up thoroughly by gently opening hips and bending forward.
• Concentrate on your breath — use exhalation for deeper stretching.
• Maintain a straight spine and avoid excessively rounding your back.
• If your flexibility is restricted, use yoga straps or blocks.
• The key to success is consistency. Progress can take weeks or even months.
• Relaxation (Shavasana), to absorb the effects.

Common mistakes to avoid

1. Force the body into a deeper pose.
2. Breathing naturally instead of holding your breath
3. Relax the shoulders and neck.
4. Ignoring alignment — ensure your hips stay grounded.

Kurmasana: The Inner Journey

Kurmasana offers many physical benefits. It is also a deeply spiritual pose.

You learn how to turn inward, away from the noises of the outside world and into the sanctuary of your own inner self. The tortoise represents wisdom, patience and longevity. When you practice Kurmasana you also cultivate inner calm focus and equilibrium.

Kurmasana is a form of Meditation in Motion. It helps you connect your body, breath, and mind.

Kurmasana in Ashtanga and Hatha Yoga

Kurmasana, in Ashtanga Yoga is performed after Supta Kurmasana. It prepares the practitioner for more advanced twists and backbends.

Hatha yoga sees this pose as a way to meditate. It helps with focus and turning off the senses. People use this pose to get ready for deeper seated meditations.

Kurmasana FAQ

Q1: Is Kurmasana suitable for beginners?

Kurmasana can be intermediate or advanced. Beginners should start with Ardha Kurmasana, and progress.

Q2 – How long should I hold Kurmasana for?

Begin with 30 seconds, and then increase it to 2-3 minutes as you gain experience.

Q3 – When is the best time to practice Kurmasana?

For best results, it is best to take your supplements in the morning or at night, when you are empty-stomach.

Q4: Can Kurmasana relieve back pain?

If done correctly, yes. It helps to strengthen the spine and ease mild stiffness. Yoga is good for people with back problems, but those who have chronic issues should see a yoga therapist.

Q5 – Is Kurmasana effective for weight loss?

Enhancing digestion, metabolism, and core strength can lead to weight loss.

Kurmasana is a potent yoga pose that merges mental tranquility with bodily suppleness. This position encourages you to look inside yourself. It helps you build patience and find inner peace. Regular practice can lead to significant transformations in your body and mind.

In yoga, you determine your progress not by how much you stretch out but by how well you connect with yourself.

As the tortoise retracts its limbs so does the yogi – finding stillness through silence.

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Arogya Yoga School

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