Kurmasana, or the Tortoise Pose, is a seated yoga posture that helps stretch the body, enhance flexibility, and calm the mind. Practising this pose correctly can provide numerous health benefits, making it a valuable addition to any yoga routine. Read on to discover the Kurmasana steps and their benefits.
What Is Kurmasana?
Kurmasana derives its name from the Sanskrit words ‘Kurma’, meaning tortoise, and ‘Asana’, meaning pose. The posture mimics a tortoise, with the practitioner folding their body inward. Research says this asana is especially beneficial for stretching the back, shoulders, hips, and hamstrings while soothing the nervous system. It is often practised as part of advanced yoga routines due to the flexibility it requires.
Steps for Performing Kurmasana
While this pose is not for beginners, you can gain expertise through regular practice. Follow the given instructions to perform this pose effectively.
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Prepare Your Body
Sit down with your legs stretched straight before you. Keep your spine upright and ensure your body is relaxed.
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Enter the Forward Fold
Spread your legs slightly apart and bend forward, keeping your spine straight.
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Position Your Arms
Slide your arms underneath your thighs, ensuring they are parallel to the ground. Extend your arms outward, with your palms facing downward. This will help stretch your shoulders and back.
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Lower Your Chest
Gradually lower your chest and forehead toward the ground. Aim to keep your shoulders relaxed and your neck straight.
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Hold the Pose
Maintain the position for 20–30 seconds or longer if comfortable. Focus on your breathing, allowing it to remain steady and deep.
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Exit the Pose
To come out of Kurmasana, slowly lift your torso and bring your arms back to your sides. Straighten your legs and return to a seated position. Take a moment to relax before transitioning to your next asana.
Conclusion
Kurmasana is a transformative pose that promotes flexibility, relaxation, and mindfulness. While it may appear challenging initially, consistent practice will enhance your ability to achieve and easily hold the posture. Beyond the physical benefits, yoga lets you foster a sense of inner peace and connection. To support your overall health, it's equally important to take preventative measures and acquire a robust health insurance plan to safeguard against unexpected medical needs. A comprehensive health policy can cover regular checkups and emergency care.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.