Advanced Asanas

Tortoise Pose (Kurmakasana)

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Kurmakasana or Tortoise pose is a forward bending asana done while seated. It comes from the Samskrta ‘Kurma’, which means turtle or tortoise, and ‘Asana’ which means pose or posture. This asana strengthens the core muscles, lengthens the spine, and relaxes the neck and shoulders. This asana is perfect for releasing any tight muscles around the sacrum and the lumbar area. It also aids in the improvement of the digestive tract, reducing flatulence, and eliminating constipation as a result. It is also said to be beneficial for those with asthma and respiratory problems.

This asana is not advisable for those with herniated discs or any spinal injury. Pregnant women and women on their period should also skip this asana.

How to Execute Kurmakasana:

  1. Start by taking the Padmasana posture.
  2. Insert both forearms in between the legs and thighs.
  3. Place both hands on the neck.
  4. Let the elbows touch the floor.
  5. Turn the gaze forward and sustain the asana for 30 seconds.
Practice: Tortoise Pose (Kurmakasana) 4 rounds x 30 seconds each

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