Kurmasana

Other Names

Tortoise Posture, Kachhua or Kachua Asan, Kurm Asan, Karma Asana

Description

This asana looks like a tortoise that’s why it is called tortoise pose. In Sanskrit ‘kurma’ means tortoise that’s why it is called kurmasana also.

How to reach the stretch

• From staff posture (Dandasana) , spread the legs out as wide as comfortable.
• Bend both knees and slide the arms under the knees.
• Rock back and forth to slide the arms further under the legs and to bring the arms behind your back with the palms facing down.
• Begin to straighten the legs, pressing out through the heels, using the legs to pull the shoulders down to the floor.
• Let the head hang, or bring the chin or forehead to the floor.
• Breathe and hold for 3-8 breaths.

How to release the stretch

To release: slowly bend the knees and rock the hips to gently slide the arms from under the legs.

Benefits

• Tortoise opens the hips and stretches the legs, back, and shoulders.
• This posture draws the focus of the mind inward and promotes surrender, inner security and tranquility.

Caution

Not for the persons who have recent or chronic injury to the hips, arms or shoulders.

Next: Lolasana