Kurmasana is a medium-level yoga posture, which can be done by both beginners and experienced practitioners. It is considered one of the major yoga poses to stretch the hamstrings and thighs. Kurmasana is a combination of two Sanskrit words “Kurma” and “Asana”, which mean tortoise pose. In English, it is known as “Tortoise Pose”. Through 100 Hour Yoga Teacher Training in Rishikesh, you can learn yoga and get complete information about yoga.
Benefits of Tortoise Pose:
If Kurmasana is practiced with the right technique, it can provide the following health benefits –
1. Kurmasana brings flexibility to the major muscles
Regular practice of Kurmasana stretches the core muscles of the body and makes them flexible. It also improves physical balance.
2. Kurmasana stretches the muscles of the thighs
Practicing Kurmasana in the right way stretches many muscles present in the thigh, including the hamstrings, which reduces problems like sprains and cramps.
3. Strengthen arms and shoulders Tortoise Pose
The practice of Kurmasana with the right technique also brings enough stretch in the muscles of the shoulders and arms, due to which they become stronger.
4. Improve mental balance Tortoise Pose
Kurmasana practice is also very beneficial for people who have mental problems like stress, anxiety, and depression. By doing Kurmasana, negative thoughts are destroyed from the mind and the mood remains good.
However, the benefits to be gained from Kurmasana may vary primarily according to the method of practice and the health status of the practitioner.
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Steps to do Tortoise Pose:
If you are going to practice Kurmasana for the first time, then the following steps can be of great help to you –
1 – Laying a mat on flat ground, sit on it in Dandasana posture.
2- After this, slowly bend your knees in half and place the palms on the ground between them.
3 – Now bend forward and take your hands out from under the knees.
4- During this, the fingers of the hands should be spread and the fingers and thumbs should be facing upwards.
5 – Now slowly spread the hands completely and start bending from the bend of the hip
6 – Slowly keep your chin on the ground while bending and then start taking the knees down
7 – In such a situation, your knees should be placed on your triceps and your chin should be on the ground.
You can hold this pose for a few seconds or as long as you can, and then gradually come back to the normal state.
Precautions during Kurmasana:
During Kurmasana, it is important to take special care of some things –
- If the chin is not going to the ground during yoga, do not try forcefully.
- Keep the arms straight and keep the fingers open
- Stretch the body before doing yoga
- Do not do any action by force.
When not to do Kurmasana:
If you have any of the following health issues or conditions, talk to your doctor before practicing Tortoise Pose –
- An injury or pain in any part of the body that is severe.
- Menstruation or pregnancy
- Blood pressure or heart disease
- Tiredness or weakness
- Dizziness or nausea