Kurmasana or Tortoise pose
Yoga is an ancient form of exercise that was devised by the Sages living in India thousands of years ago. Most of these yoga poses were developed by mimicking the actions performed by the animals in the forest. These poses, or Asanas, involve deep stretching postures that help to tone and stretch the body.
Yoga is one of the best exercises for strengthening the core muscles of the back and abdomen. Performing yoga regularly helps to alleviate many common problems associated with weak core muscles such as improper postures and back pain. Yoga is especially beneficial for those who perform sedentary jobs that require them to sit for hours in front of a computer. Asanas help to combat the weakening of the core muscles and structural imbalances that are associated with such jobs. Another little known fact about yoga is that these postures help to massage the internal organs.
The Kurmasana, or tortoise pose, is a yogic pose that mimics the natural movements of the tortoise. It emulates the action of a tortoise sticking its head and limbs out of its shell and then retreating back into it. In doing so, tortoise yoga, also provides a number of health benefits.
Start by sitting in the Padmasana -Lotus Pose or Sukhasana -Easy Pose. Inhale and spread your legs apart as a far as you can, keeping your knees flexed. Exhale and lower your upper body to the floor. Stretch your arms. Feel the stretch along your back and tension in your abs.
Now slide your right arms under your right thigh and your left arm under your left thigh, so that they come out from under your legs, from the back. Try to slide your arms as far back as you can, with your palms facing the floor. This will cause your upper body to move closer to the floor. Feel the stretch along your spine as you hold this pose. You head, neck, and shoulder should be relaxed. Breathe gently through your nose.
Return to the starting position by bending your knees and extricating your arms from underyour legs.
If you are unable to complete the Kurmasana properly, you can try a simpler version known as the half tortoise pose or Ardha Kurmasana. In this variant of the tortoise pose, instead of sliding your arms under your legs to the back, you slide your hands under your legs to the front.
Yoga is one of the best exercises for strengthening the core muscles of the back and abdomen. Performing yoga regularly helps to alleviate many common problems associated with weak core muscles such as improper postures and back pain. Yoga is especially beneficial for those who perform sedentary jobs that require them to sit for hours in front of a computer. Asanas help to combat the weakening of the core muscles and structural imbalances that are associated with such jobs. Another little known fact about yoga is that these postures help to massage the internal organs.
What is the Kurmasana?
The Kurmasana, or tortoise pose, is a yogic pose that mimics the natural movements of the tortoise. It emulates the action of a tortoise sticking its head and limbs out of its shell and then retreating back into it. In doing so, tortoise yoga, also provides a number of health benefits.
How to perform the Kurmasana
Start by sitting in the Padmasana -Lotus Pose or Sukhasana -Easy Pose. Inhale and spread your legs apart as a far as you can, keeping your knees flexed. Exhale and lower your upper body to the floor. Stretch your arms. Feel the stretch along your back and tension in your abs.
Now slide your right arms under your right thigh and your left arm under your left thigh, so that they come out from under your legs, from the back. Try to slide your arms as far back as you can, with your palms facing the floor. This will cause your upper body to move closer to the floor. Feel the stretch along your spine as you hold this pose. You head, neck, and shoulder should be relaxed. Breathe gently through your nose.
Return to the starting position by bending your knees and extricating your arms from underyour legs.
If you are unable to complete the Kurmasana properly, you can try a simpler version known as the half tortoise pose or Ardha Kurmasana. In this variant of the tortoise pose, instead of sliding your arms under your legs to the back, you slide your hands under your legs to the front.