Yoga Practice Name
Kurmasana (कूर्मासन)
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English Name
Tortoise Pose
Description and Steps
Description:
Kurmasana is a deep forward-bending seated posture that resembles a tortoise withdrawing into its shell. It encourages introspection, stillness, and detachment from external distractions. The pose stretches the back, hips, and shoulders while calming the nervous system and promoting a meditative state.
Steps of Practice:
1. Starting Position:
- Sit on the floor with legs stretched straight in front of you.
- Spread the legs apart slightly more than hip-width.
2. Bend the Knees:
- Slightly bend your knees and lean the torso forward between the thighs.
3. Slide the Arms Under the Legs:
- Bring your arms under your thighs, extending them sideways and backward (palms down).
- The shoulders and chest should move toward the floor between the legs.
4. Straighten the Legs (as much as comfortable):
- Gradually begin to straighten the legs while keeping your chest close to the floor.
- Ensure no strain is felt in the knees or back.
5. Relax the Upper Body:
- Let your head, neck, and shoulders relax down toward the mat.
- If possible, clasp the hands behind the back or interlace fingers for a deeper stretch.
6. Breathe and Hold:
- Maintain the posture with slow, steady breathing for 30 seconds to 1 minute (or longer with experience).
- Feel the expansion in the back body and the grounding sensation of stillness.
7. To Release:
- Gently lift the head and release the arms from under the legs.
- Slowly bring the legs back together and sit upright.
General Benefits
- Enhances Flexibility – Deeply stretches the hamstrings, hips, spine, and shoulders.
- Improves Posture – Encourages spinal lengthening and alignment.
- Stimulates Abdominal Organs – Aids digestion and supports healthy metabolism.
- Calms the Nervous System – Induces a deep sense of relaxation, reducing stress and anxiety.
- Supports Introspection – Encourages withdrawal from external distractions (Pratyahara), promoting inner awareness and meditative focus.
- Improves Blood Circulation – Especially to the head and abdominal region.
- Strengthens the Back and Core Muscles – Helps stabilize and tone the midsection and back.
Cautions-Limitations-Contraindications
⚠️ Cautions & Limitations:
- Spinal Concerns: Avoid if you have herniated discs, chronic lower back pain, or sciatica, as the intense forward bend can worsen these conditions.
- Hamstring Injuries: Tight or injured hamstrings may be overstressed in this pose. Proper warm-up and modifications are essential.
- Hip & Groin Issues: Deep hip and groin opening can be risky for those with hip joint pain, labral tears, or groin injuries.
- Pregnancy: Not suitable during pregnancy due to intense abdominal compression and deep forward bending.
- Knee Problems: Individuals with knee strain or ligament issues should avoid deep flexion or use props to minimize strain.
- Neck Sensitivity: Do not force the head down or round the neck excessively — it may compress the cervical spine.
❗ Contraindications:
- Recent abdominal surgeries (appendix, hernia, etc.)
- Severe osteoporosis (risk of spinal compression)
- Vertigo or dizziness
- Severe anxiety (as the deep inward nature may feel emotionally intense or triggering for some)
Complimentary Practice
Complementary Asanas:
- Baddha Konasana (Bound Angle Pose): Opens the hips and groin gently, helping prep the body for the deep stretch in Kurmasana.
- Janu Sirsasana (Head-to-Knee Forward Bend): A forward bend that also stretches the hamstrings and calms the mind.
- Paschimottanasana (Seated Forward Bend): Builds flexibility in the spine and hamstrings, similar to Kurmasana but more accessible.
- Supta Kurmasana (Sleeping Tortoise Pose): An advanced variation that can follow Kurmasana for deepening the stretch once comfortable.
- Upavistha Konasana (Wide-Angle Seated Forward Bend): Opens the inner thighs and hamstrings and complements the forward fold nature of Kurmasana.
- Balasana (Child’s Pose): A gentle counterpose to release tension in the lower back and restore after deep folding.
Similar Practices
1. Supta Kurmasana, 2. Paschimottanasana, 3. Upavistha Konasana, 4. Balasana, 5. Baddha Konasana, 6. Ardha Kurmasana
Practice Keynotes
1. Introversion and Withdrawal – Symbolizes turning inward, aligning with Pratyahara (withdrawal of senses), making it ideal for meditative and calming sequences.
2. Deep Hip and Hamstring Opener – One of the deeper forward folds, intensely stretches the inner thighs, hamstrings, and lower back.
3. Requires Warm-Up – Best practiced after warming up with hip-opening and hamstring-stretching asanas like Baddha Konasana, Janu Sirsasana, or Paschimottanasana.
4. Prop-Friendly for Accessibility – Beginners can use props like blankets under the hips, or straps to support the feet, easing into the depth gradually.
5. Integrates Well with Stillness Practices – Complements Yin Yoga, Yoga Nidra, or Pranayama sessions as it promotes stillness, inward focus, and deep relaxation.
Yoga Asana Type
Hatha Yoga Sutra
GS: 2.32 / 2.36 / HYP: 1.22 / 1.24
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