Kurmasana, also known as the Turtle Pose, is a yoga asana that resembles a turtle in its shell. It is an advanced seated posture that requires flexibility and strength in the hips, spine, and shoulders.
In Ashtanga Yoga, Kurmasana (The turtle pose) is part of the primary series, which consists of a sequence of yoga asanas (postures) performed in a specific order. Kurmasana is the 11th posture in the series and is preceded by Janu Shirshasana and followed by Supta Kurmasana.
How To Perform Kurmasana (The turtle pose)
Begin by sitting on the floor with your legs extended in front of you.
Bend your knees and bring your heels towards your hips.
Slide your arms under your legs, bringing your shoulders as close to your knees as possible.
Cross your wrists behind your back and clasp your hands together.
Slowly begin to straighten your legs, lifting your hips off the floor.
Bring your chin towards your chest and rest the top of your head on the floor.
Press your hands down into the floor to lift your shoulders up towards your knees.
Keep your breath slow and steady, holding the posture for as long as is comfortable.
To release the pose, slowly lower your hips back down to the floor and release your hands from behind your back.
Note: It is important to practice Kurmasana under the guidance of a qualified yoga teacher and to warm up your body with preparatory postures before attempting this pose.
Modifications
Use props such as blocks or blankets under the hips or forehead if needed
Place a strap around the back of the thighs if it is difficult to hold onto the feet
Use the help of a teacher or partner to guide the feet into position
Practice the preparatory poses to warm up the body
Benefits
Stretches the spine, hips, and hamstrings
Strengthens the arms, shoulders, and core muscles
Calms the mind and reduces stress and anxiety
Stimulates the abdominal organs and improves digestion
Helps to relieve menstrual discomfort and back pain
Improves flexibility and mobility in the body
Contraindications
Avoid this pose if you have a recent or chronic injury to the neck, shoulders, or hips
Avoid if you have high or low blood pressure, heart problems, or glaucoma
Pregnant women should avoid this pose after the first trimester
Chakras
This pose activates the Manipura (solar plexus) chakra, which is associated with willpower, self-esteem, and confidence
Doshas
Kurmasana helps to balance the Kapha dosha, which tends to be sluggish and stagnant, by stimulating the body and mind
Drishti
The gaze is directed towards the nose or the third eye (ajna chakra) during the pose
History Of Kurmasana (The turtle pose)
Kurmasana is an ancient yoga pose that is mentioned in several classical texts such as the Hatha Yoga Pradipika and the Gheranda Samhita. The pose is named after the tortoise, an animal that symbolizes steadiness and resilience. In Hindu mythology, the tortoise is also associated with the god Vishnu, who is said to have assumed the form of a tortoise to support the weight of the world. Kurmasana is often practiced as part of the seated forward fold sequence and is considered to be a calming and grounding pose that helps to prepare the body and mind for meditation.
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