Blog-36 – Kurmasana

Healthy Women…

Here is another asana, to relieve a few problems related to menstruation.


The name comes from Sanskrit ‘Kurama’ = ‘Tortoise’ and ‘Asana’ = ‘posture’.

Kurmasana or the Tortoise Pose resembles a tortoise that withdraws into its shell when threatened or agitated. Practicing Kurmasana enables you to draw inward and come out of the confusing outside world. It will give you a joyful feeling of connecting with your inner world.

How does it help women?

  1. It lengthens your spine
  2. It opens your shoulders
  3. It helps you withdraw your senses
  4. It quiets the mind in preparation for meditation
  5. It improves the functioning of the digestive and respiratory systems
  6. It improves your memory by increasing blood flow to the brain
  7. It takes care of all back problems and deals with insomnia
  8. It improves your posture and is good for those suffering from cervical disorders
  9. It helps you breathe well and makes your body flexible and toned
  10. It regulates the menstrual cycle

How to practice Kurmasana:

  1. Sit down in the Dhandasana pose.
  2. Place your arms alongside your thighs.
  3. Move your legs and arms distance apart and press your thighs into the ground.
  4. Raise your chest and take a few deep breaths.
  5. Bend your knees and bring your feet closer to your hips.
  6. Stretch your arms forward in between the legs and bend your chest down and forward along with the arms.
  7. Bend your knees further to ease your shoulders to go beneath your knees.
  8. Now, shift your stretched arms to the sides.
  9. Bring your thighs inwards and through them, apply pressure on your shoulders to bring your face and chest forward and down.
  10. Straighten your legs and make sure your inner thighs touch your side ribs.
  11. Bring down your head with your chin touching the ground, and gaze downwards.
  12. Extend your arms sideward as much as you can.
  13. Relax and breathe deeply.
  14. Hold the pose for 30-60 seconds.
  15. Bend your knees and move your hands out from underneath your legs.
  16. Bring your torso upwards.
  17. Relax in Dhandasana or Sithila Dhandasana.

Who should not practice this asana:

  1. Avoid the pose if you are pregnant or menstruating.
  2. It is better to skip the pose if you have herniated discs and tight lower back muscles.
  3. If you have a shoulder, hip or arm injury, do not practice Kurmasana.
  4. Do not overstrain your muscles while in the pose.
  5. If you are suffering from backache or chronic arthritis, avoid the pose.

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