Uttana-Kurmasana

Other Names

Upside-down Tortoise Posture, Kachhua or Kachua Asan, Uttan Kurm Asan, Uttana Karma Asana, Intense or extended Tortoise posture

Description

'Kurma' means tortoise. In the first stage the arms outstretch on either side of the body, the legs are over the arms, the chest and shoulders on the floor. This is the tortoise with his legs folded. In the next stage the hands are brought behind the body, palms facing up. This final stage of the pose resembles a tortoise withdrawn into its shell, where the feet curl together in front of the head, and the hands close over the buttocks.

How to reach the stretch

• Start from the position of Vajrasana .
• Now take a forward bend and rest your head on the ground.
• Let your nose closer to your knees and streatch your arms back to your feet.
• Your hands and feet should rest parallel to each other and palms should be facing upwards.

How to release the stretch

To release: slowly come back to the first position and relax.

Benefits

• Tortoise opens the hips and stretches the thighs, 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: Advasana