Kurmasana (Tortoise Pose): Steps, benefits, precautions

Kurmasana derives from the Sanskrit word ‘Kurm’ which means tortoise. Therefore this posture is called tortoise yoga. By doing this asana, a person distances himself from mental problems in the same way as a tortoise hides in his armor when a crisis arises. By doing this posture daily, you start getting mentally healthy.

To perform a Kurmasana, you have to sit with your legs spread apart, legs wide apart as might be expected under the circumstances. When we see a turtle, we see that only hands and feet are out of the shell. In the final position, this posture refers to the turtle. The whole abdominal muscles empty the fat from the Kurmasana and it is used for diabetes.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Kurmasana, the health benefits of Kurmasana and the precautions to be taken while practicing it.

A Girl doing a Kurmasana. It is also called the tortoise pose.

Kurmasana (Tortoise Pose) steps: The right way to do Tortoise Pose

Here we are giving the detail of how to do Kurmasana read it carefully –

1)- Firstly, spread the legs in front and sit on the ground.
2)- Spread the claws as far as possible. Keeping the ankles in contact with the ground, bend the knees slightly.
3)- Bend in front of the hips and keep the hands below the knees. Place the palms upwards or downwards.
4)- Bend forwards and slowly move the arms from under the feet to the back.
5)- You can bend your knees more according to capacity.
6)- Keep extending your arms backward. Until the elbows come close to the back of the knees.
7)- Do not let the tension in your back muscles. Slowly move the ankles forward and straighten the legs as much as possible. Due to the pressure on the hands and feet, the body will automatically bend forward.
8)- Tilt the body forward with ease. Tilt until your chin touches the ground While applying the body, do not apply any kind of force.
9)- Spread the front of your chest and collarbone in the forward direction and lower them with the help of the weight of your thighs on the shoulders or upper arms.
10)- Try to extend the inner heels down and forward to extend your legs and straighten your legs, at that moment try to keep your inner thighs in contact with your side ribs.
11)- Inhale and keep spreading your arms and mid-section (chest) towards you.
12)- Relax the whole body, close your eyes and breathe slowly.
13)- Maintain this state as much as possible.
14)- Then come back to the old state.

Kurmasana (Tortoise Pose) benefits

Some of the benefits of Tortoise Pose are as follows –

  • This asana relieves diseases like sugar, stomach gas, and constipation.
  • Performing this asana reduces lust, fear, and anger.
  • By doing this asana, body, and mind gain new power.
  • This asana calms menstruation and increases patience.
  • This increases blood circulation in the spinal cord, calms the nerves, and relieves head and neck pain.

Precautions to Kurmasana (Tortoise Pose)

Some of the precautions to be taken in Kurmasana are as follows –

  • It should not be easy for patients with slip discs, sciatica, hernia, or chronic joint pain.
  • Try to do this easy only when the spine is very flexible.
  • People who have problems with shoulders, hips, and elbows, do not do this asana.

Legal Disclaimer: Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Nexoye Website and/or the Services, you should consult with a physician or other healthcare provider.