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Baddha Viparita Kurmasana

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Baddha Kurmasana is considered as an important pose as it is dedicated to Kurma, 'the tortoise' which is regarded as the incarnation of Lord Vishnu, who monitors the universe. This asana is considered as one of the memorable asana performed in the floor belonging to the Asthanga Primary series which tends to have a different shape and strength.


  1. First, sit comfortably in Staff Pose (Dandasana) place your hands on the floor close by your hips and now press your thighs into the ground or floor, your feet should flex, and try to lift your chest.
  2. Keep your legs to the corners of the mat; keep your knee wide as your Take a couple of breaths here, now bend your knees with keeping your feet flexed.
  3. Place them nearer to your hips. Expand your chest in forward down and keep your arms forward down between your legs.
  4. Bend your legs significantly all the more, with the goal that you can put your shoulders one by one under your knees. (If this is difficult for you then keep going on with forwarding bend )
  5. Stretch your arms out to the sides, after that try to roll your thighs in the inward direction and keep your inner heels extended, without making pressure in the feet.
  6. Stretch the front part of your chest and collarbones in forwarding direction and keep them down with the assistance of the weight of your thighs on the shoulders or upper arms.
  7. Try to push inner heels down and forward to extend and straight your legs, at that moment try to keep your inner thighs in contact with your side ribs.
  8. Breathe in and keep on extending your arms and mid-section (chest) out to your sides.
  9. Breathe out to extend your spine more distant forward. Try not to constrain your legs, breathe out and relax to release the pose.
  10. On the off chance that you feel torment under your knees, take your arms marginally forward. Stay for a couple of breaths, and then gradually leave the posture. Rehash a couple times.[1]


  • It is effective in stretching the legs and back of the body
  • It tends to enhance the functioning of the digestive and respiratory system
  • It is effectual in elongating the muscles of the back
  • It is to be mentioned that the organs residing in the abdomen is stimulated when performing this pose
  • This pose is effectual in spreading the shoulders and hips
  • This pose is effective in offering relaxation because the neck, head as well as shoulder relax when performing this pose
  • It is viewed that the spine of the body is stretched when performing this pose
  • A person tightness over the lumbar as well as sacrum area is released when performing this pose
  • A person possessing severe backache can attain relieve in performing this pose
  • The pose is effective in bringing balance and in building concentration power
  • It is an effective medicine that can minimize anger, anxiety as well as depression[2]

Related Asanas

Special requisites

  • Be careful while doing this pose if you have any spinal injuries or high blood pressure.

Initial practice notes

In case you are new to the world of yoga or you are performing the Tortoise pose for the first time, then keep into consideration various points. Make use of the props if you find the position difficult. You might face difficulties in getting your sole touch the floor. In such circumstances you are required to make use of the folded blanket or a pillow inside your leg to support it when it is elongated.[3]


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