Kurmasana is an advanced yoga posture that putatively prepares the aspirant for Pratyahara, a higher stage in Yoga practice. The asana is highly beneficial to the spine and the abdominal organs. Kurmasana is a seated yoga asana in which the body folds at the waist and the arms slip under the legs. It is recommended to stay in the pose for 30 to 40 seconds and for roughly 5 to 10 breaths. This pose is designed to create inner awareness and relaxation. As a result, Kurmasana is touted as beneficial for relieving stress and improving concentration.Its name comes from the Sanskrit ‘Kurma’ which means ‘turtle’ or ‘tortoise’, and asana which means ‘posture’. It is so called because the asana resembles the shape of a tortoise in the full pose. Kurmasana may also be known as ‘Tortoise Pose’.
Practice of KurmasanaIn this posture the human body resembles the tortoise. A sequential process for the practice of Kurmasana follows:
• Sit with legs wide apart. Place the hands on the thighs.
• Inhaling, slightly bend the knees.
• Exhaling fully, bend the upper body forward from the hips. With palms facing down slide the arms under the knees from inside the legs.
• Slowly bend the upper body further forward until the chin and the chest touch the floor.
• Stretch the arms backwards as far as possible. The legs should be bent as little as possible.
• Breathing normally hold this position.
• Inhaling return to the starting position.
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