Changes

'''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.

==Technique==

# 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.

# Breathe out to extend your spine more distant forward. Try not to constrain your legs, breathe out and relax to release the pose.

# 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.<ref name="Technique"/>

==Effects==

<references>

<ref name="Technique">[https://www.sarvyoga.com/kurmasana-tortoise-pose-steps-and-benefits/ "Methodology"]</ref>

<ref name="Initial practice notes">[http://www.astrolika.com/yoga/kurmasana.html "Beginers tips"]</ref>

<ref name="Effects">[http://www.astrolika.com/yoga/kurmasana.html "Benefits"]</ref>

</references>