Tortoise Pose / Kurmasana

Just as the name suggests, ‘Kurma’, Sanskrit term for ‘tortoise’, eliminates the outer world from your mind and draws your mind inwards to focus on the ‘inner you’. Naturally, it is mentally challenging just as it physically is. Tortoise Pose is one of the best hip opener poses with various other benefits to offer.

Procedure

• Sit down on the mat with your legs stretched forwards and your hands by the sides. Keep your legs apart maintaining more than hip-width distance between them.
• Bring your arms forwards and place your palms between your legs.
• With exhalation, bend forward slowly.
• Bend your legs slightly and slide your hands under your legs as you place your chin on the floor. Straighten your legs.
• Hold the pose for 20 to 30 seconds with normal breathing.
• Release the pose by raising your legs slightly to allow your hands to slide back to the front and inhale as you lift your upper body to position.

Benefits

• Strengthens respiratory function
• Promotes blood circulation
• Boosts digestion
• Energizes the whole body
• Stretches the spine and improves spine flexibility
• Reduces back pain
• Stretches the whole body
• Strengthens hips and is an amazing hip opener    
• Relaxes the mind
• Improves focus

Note

The pose is not recommended to those with slipped disc conditions, hernia and sciatica. It is also not recommended to those with severe arthritic conditions.

In case of difficulty in bending forward and sliding your hands, a block can be placed under the feet to perform the pose.

Counter Pose: Cobra Pose, Fish Pose