Kurmasana or Tortoise Pose is a yoga asana.

Sanskrit: ; Kurma Tortoise, Asana Pose;

Pronounced as: Koohr-Mah-Sah-Nah.

Kurmasana or the Tortoise Pose resembles a tortoise that withdraws into its shell when threatened or
agitated. The name comes from the Sanskrit words kurma meaning tortoise and asana meaning pose.
Practicing the Kurmasana enables you to draw inward and cut out the clutter of the outside world. It will
give you a euphoric feeling of connecting with your inner world.

How-To-Do-Kurmasana-And-What-Are-Its-Benefits Pinit

Everything You Need To Know About Kurmasana

What You Should Know Before You Practice Kurmasana

How To Do Kurmasana (Tortoise Pose)

Precautions To Be Taken

Beginners Tips

Kurmasana Pose Variations

Benefits Of Kurmasana

Preparatory Poses

Follow-Up Poses

1. What You Should Know Before You Practice Kurmasana

Make sure you practice Kurmasana early in the morning on an empty stomach. Brahma Muhurta, which
is about an hour and a half before sunrise, is the best time to practice Kurmasana as the mind is
inherently calm then, making it easier for you to draw inwards into your mind and body.

Since getting up as early as 5 AM is not possible daily, you can practice Kurmasana in the evenings too.
But make sure there is an optimum gap of 4-6 hours from your last meal. In the evening, you might have
to declutter your mind before you get into the pose. Otherwise, it gets difficult to stay focused and
embark on an inward journey.

Kurmasana Pinit
Image: Shutterstock

Level: Advanced

Style: Ashtanga

Duration: 30-60 seconds

Strengthens: Abdominal Muscles

Stretches: Spine And Legs

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2. How To Do Kurmasana (Tortoise Pose)

You can assume Kurmasana in four steps.

Sit down with your legs spread out and back erect. Place your arms alongside your hips. Keep your
legs arms distance apart and press your thighs into the ground. Raise your chest and take a few deep
breaths.

Bend your knees and bring your feet closer to your hips. Stretch your arms forward in between the
legs and bend your torso down and forward along with the arms.

Bend your knees further to facilitate your shoulders to go beneath your knees. Then, shift your
stretched arms to the sides. Now, bring your thighs inwards and through them, apply pressure on your
shoulders to bring your face and chest forward and down. Straighten your legs and make sure your inner
thighs touch your side ribs.

Bring down your head with your chin touching the ground, and gaze downwards. Extend your arms
sidewards as much as you can. Relax and breath deeply. Hold the pose for a few seconds. Relax.