Yoga : Kurmasana (Tortoise Pose) - How to perform this excercise

 


Kurmasana, also known as the Tortoise Pose, is a seated forward-bending yoga pose that resembles a tortoise withdrawing into its shell. It is a deeply calming and introspective asana, designed to help practitioners turn inward and cultivate a sense of inner stillness. This pose is excellent for improving flexibility, calming the mind, and stimulating the abdominal organs.

How to Perform Kurmasana

  1. Starting Position:

    • Begin by sitting on the floor with your legs extended straight in front of you.
    • Keep your spine tall and your hands resting on your thighs.

  2. Leg Positioning:

    • Spread your legs apart, slightly wider than shoulder-width.
    • Bend your knees slightly if needed to make the pose more accessible.

  3. Forward Fold:

    • Inhale deeply to lengthen your spine.
    • Exhale as you hinge forward from the hips, reaching your torso toward the floor.

  4. Arm Placement:

    • Slide your arms underneath your legs, palms facing downward.
    • Extend your arms out to the sides or backward, ensuring they are fully stretched.

  5. Deepening the Pose:

    • Gradually lower your chest toward the floor, aiming to rest your chin or forehead on the ground.
    • If comfortable, straighten your legs fully while keeping your arms underneath them.

  6. Breathing and Relaxation:

    • Maintain steady, deep breaths as you hold the pose for 30 seconds to 1 minute.
    • Focus on relaxing your body and turning your attention inward.

  7. Exiting the Pose:

    • To release, gently lift your torso, slide your arms out from under your legs, and bring your legs together.
    • Return to a seated position and relax.

Precautions

  • Avoid this pose if you have lower back pain, hip injuries, or tight hamstrings.
  • Warm up your body with preparatory poses such as Bound Angle Pose (Baddha Konasana) or Seated Forward Bend (Paschimottanasana).
  • Always practice under the guidance of a yoga instructor if you are a beginner or have physical limitations.

Kurmasana encourages introspection, flexibility, and a sense of grounding, making it a beneficial addition to any yoga practice.


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