[[File:Kurmasana.png|thumrightthumb|right|''kurmasana'']]
'''Kurmasana''' (koohr-MAH-sah-nah; or the Tortoise Pose is so called because the asana looks like a tortoise in the final pose. In Sanskrit pronunciation: [kuːɹmɐːs̺ɐn̺ɐ]; Sanskrit: कूर्मासन; IAST: kūrmāsana), Tortoise PoseKurma means tortoise. When we observe a tortoise, we see that only the hands and legs protrude out from the shell. In the final position, or Turtle Pose is an this asanaimitates the tortoise.
== Etymology Technique==# Sit on the floor with the legs spread out in front of you.# Bend forward with the forehead almost touching the floor in front of you.# Pass the hands under the knees.# Bend forward to touch the forehead to the ground and slide the hands further under the knees towards the back. Exhale as you bend forward.# Clasp the two hands behind the back. This is the final position.# Practice normal breathing in the final position. Relax your abdomen and back muscles in the final pose.# Maintain the position for as long a comfortable. During the final stage, awareness must be on relaxing the back and spinal muscles and on the slow rhythmic breathing. For spiritual benefits, one may also concentrate on the Swadhistana or Manipuraka Chakra.<ref name="Technique"/>
The name comes from the Sanskrit words Kurma (कूर्म, Kūrma) meaning "turtle" or "tortoise" and Asana (आसन, Āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
To enter kūrmāsana a practitioner sits with the ==Effects==* It stretches your legs outstretched, feet as wide apart as possibleback, shoulders and chest also.* It improves the functions of the respiratory and digestive systems.* It lengthens the back muscles. * The knees are bent slightly, keeping the heels organs in contact with the floormidriff (abdomen) are stimulated during this Asana.* The stance helps you to spread out both your shoulders and your hips. * The body spine is leaned forward from stretched longer during the hips act of this yoga asana.Anxiety buster.* Beneficial in Asthma, constipation and flatulence.* Useful in sleeping disorder like Insomnia.* Beneficial in the hands slid under problems related to the kneesback or spine. The body leans forward (bending at the hips) <ref name="Effects"/> ==Related Asanas==* [[Uttanasana]]* [[Paschimottanasana]]* [[Dhanurasana]] ==Special requisites==It is essential to allow the hands and arms practice this pose correctly to slide sideways avoid injury. * Those suffering from sciatica and backward (under the knees) until the elbows lie near the back of the kneesslipped disk should avoid this asana. The heels are pushed forward * Those having hernia and legs straightened as much as possiblechronic arthritis should not do Kurmasana. The forehead or chin ==Initial practice notes==Kurmasana is brought an advanced pose, and it takes a certain amount of time to touch get into it appropriately.<ref name="Initial practice notes"/> This is one of the floorAsanas prescribed in [[Hatha Yoga Pradipika (book)|Hatha Yoga Pradipika]]. ==References== <references> <ref name="Technique">[http://www.yogicwayoflife. The arms are further brought around com/kurmasana-the back to interlock the hands under the buttocks-tortoise-pose/ "Methodology"]</ref> <ref name="Initial practice notes">[http://www.stylecraze.com/articles/kurmasana-tortoise-pose-steps-and-benefits/#gref "Beginers tips"]</ref> <ref name="Effects">[https://www.sarvyoga.com/kurmasana-tortoise-pose-steps-and-benefits/ "Health benefits"]</ref> </references> ==External Links==* [https://www.yogajournal.com/poses/4-steps-master-tortoise-pose-kurmasana Kurmasana on yogajournal.com]* [http://www.yogawiz.com/yoga-poses/seated-poses/tortoise-pose.html Kurmasana on yogawiz.com]* [https://easyayurveda.com/2018/04/11/kurmasana-tortoise-pose-turtle/ Kurmasana on easyayurveda.com]
[[Category:Yoga]]
[[Category:Curative Asanas for - Brain]]
[[Category:Curative Asanas for - Cold]]
[[Category:Curative Asanas for - Flatulence]]
[[Category:Curative Asanas for - Hamstring muscles]]
[[Category:Curative Asanas for - Hernia]]
[[Category:Curative Asanas for - Knees]]
[[Category:Curative Asanas for - Menstrual disorders]]
[[Category:Curative Asanas for - Prostates]]
[[Category:Curative Asanas for - Sciatica]]
[[Category:Curative Asanas for - Ulcer]]
[[Category:Curative Asanas for - Gastritis]]
[[Category:Curative Asanas for - Ovaries]]
