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?
- It lengthens your spine
- It opens your shoulders
- It helps you withdraw your senses
- It quiets the mind in preparation for meditation
- It improves the functioning of the digestive and respiratory systems
- It improves your memory by increasing blood flow to the brain
- It takes care of all back problems and deals with insomnia
- It improves your posture and is good for those suffering from cervical disorders
- It helps you breathe well and makes your body flexible and toned
- It regulates the menstrual cycle
How to practice Kurmasana:
- Sit down in the Dhandasana pose.
- Place your arms alongside your thighs.
- Move your legs and arms distance apart and press your thighs into the ground.
- Raise your chest and take a few deep breaths.
- Bend your knees and bring your feet closer to your hips.
- Stretch your arms forward in between the legs and bend your chest down and forward along with the arms.
- Bend your knees further to ease your shoulders to go beneath your knees.
- Now, shift your stretched arms to the sides.
- Bring your thighs inwards and through them, apply pressure on your shoulders to bring your face and chest forward and down.
- Straighten your legs and make sure your inner thighs touch your side ribs.
- Bring down your head with your chin touching the ground, and gaze downwards.
- Extend your arms sideward as much as you can.
- Relax and breathe deeply.
- Hold the pose for 30-60 seconds.
- Bend your knees and move your hands out from underneath your legs.
- Bring your torso upwards.
- Relax in Dhandasana or Sithila Dhandasana.
Who should not practice this asana:
- Avoid the pose if you are pregnant or menstruating.
- It is better to skip the pose if you have herniated discs and tight lower back muscles.
- If you have a shoulder, hip or arm injury, do not practice Kurmasana.
- Do not overstrain your muscles while in the pose.
- If you are suffering from backache or chronic arthritis, avoid the pose.