How to do Kurmasana - Tortoise Pose

Kurmasana or the Tortoise Pose or Turtle pose is so called because the asana looks like a tortoise in the final pose. The name has been derived from a Sanskrit word ‘Kurma’ which means ‘a tortoise’. While performing this, your body resembles the shape of a tortoise, that is why it is named so. This asana is important to the spiritual discipline of Yoga. It develops a feeling of serenity. Well, it is quite difficult to perform, but with the regular practice, it becomes easier. Kurmasana tones the entire abdominal muscles, removes belly fat and is good for diabetes.

Steps:
1. Start this pose by sitting erect with your legs stretched out in front of you.
2. Now, Take your right leg and lift it up and place it close to your body. Hold this position for a few seconds.
3. Now, lift your legs further, bringing your knees over your shoulder. Hold the posture for a few seconds. Now release into a sitting position.
4. Now repeat the same for the other leg.
5. Now, spread your legs wide apart and bring your upper body all the way forward.
6. Slide your arms inside your legs, stretching wide at your side, as you roll your shoulders. Bring your legs forward a bit, as shown in the video. Your knees should now be touching your shoulders.
7. Now, take a few deep breaths. As you exhale, bring your heels down and let your body lay flat on the ground. Let your forehead or chin touch the floor or alternatively, let your head hang downwards.
8. Hold this position while breathing 3-8 times.
9. Now, slowly release from this posture and relax.

Benefits:
Kurmasana improves the functioning of the digestive and respiratory systems
It relaxes your neck, head, and shoulders
It stimulates your abdominal organs and eases flatulence
The pose releases the tight knots in the lumbar and sacrum areas of your body
It improves your memory by increasing blood flow to the brain
The asana helps people suffering from asthma and constipation
It takes care of all back problems and deals with insomnia
Kurmasana lengthens your spine and opens your shoulders
It is a stress buster and withdraws your senses
It quiets your mind and prepares you for meditation
The Tortoise Pose refreshes and rejuvenates you
It is good for the nerves
Kurmasana improves your posture and is good for those suffering from cervical disorders
It helps you breathe well and makes your body flexible and toned

Caution:
When in the Kurmasana, if you feel pain in the knees, move your arms slightly forward from the sides to ease the pain. You must prepare your body to assume the Kurmasana. Do the necessary preparatory poses before assuming the pose. Also, you should know your body limitations and when to stop. Avoid the pose if you are pregnant or menstruating. It is better to skip the pose if you have herniated discs and tight lower back muscles. If you have a shoulder, hip or arm injury, do not practice Kurmasana. Do not overstrain your muscles while in the pose. If you are suffering from sciatica or chronic arthritis, avoid the pose.

Best time:
Make sure you practice Kurmasana early in the morning on an empty stomach. Brahma Muhurta, which is about an hour and a half before sunrise, is the best time to practice Kurmasana as the mind is inherently calm then, making it easier for you to draw inwards into your mind and body. Since getting up as early as 5 AM is not possible daily, you can practice Kurmasana in the evenings too. But make sure there is an optimum gap of 4-6 hours from your last meal. In the evening, you might have to declutter your mind before you get into the pose. Otherwise, it gets difficult to stay focused and embark on an inward journey.







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