Tortoise pose: 6 health benefits and how to do kurmasana | XpertsReviews.com

In today’s world of constant demands and pressures, finding quiet moments can be difficult. Practicing yoga can help calm your mind and body. Yoga, which combines physical postures, breathing exercises, and meditation, helps relieve stress and anxiety. Turtle Pose, in particular, can help bring some calm back into your life. Also known as Kurmasasna, this pose is easy to perform and offers several benefits. Learn all the health benefits of Turtle Pose and how to practice it correctly.

What is Turtle Pose or Kurmasana?

Turtle pose is an advanced yoga pose that gets its name from the Sanskrit word kurmasana. “Kurma” means turtle and “asana” means seat or posture. “This pose mimics a turtle retreating into its shell. It is a deep forward bend that requires great flexibility in the spine, hips, and shoulders. This pose is part of the core series of ashtanga yoga and is practiced in both hatha and vinyasa styles of yoga,” says Himalayan yoga expert Siddhaa Akshar.

Benefits of Turtle Pose or Kurmasana

Here are some of the potential benefits of turtle pose or kurmasana.

1. Improves flexibility

Regular yoga practice can improve flexibility and balance in the body, according to a study published in the International Journal of Yoga. Turtle pose is a deep backbend that stretches the spine, promoting flexibility and reducing stiffness. The pose involves pressing the chest toward the floor, creating a deep extension of the spine. This extension stretches the vertebrae and the surrounding muscles and connective tissues, helping to improve posture. Regular practice of turtle pose can lead to increased spinal flexibility, reduced pain, and a greater sense of well-being.

2. Improves digestion

“The compression of the abdomen in this posture can stimulate the digestive organs, potentially improving digestion and metabolism. It can also stimulate the kidneys and liver, supporting their functions,” the expert explains. According to a study published in the Journal of Yoga and PhysiotherapyRegular practice of yoga helps improve digestion.

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3. Soothes the mind

According to a study published in The Guardian newspaper, regular yoga practice increases concentration, reduces stress and anxiety and improves mental health. International Journal of Yoga. The inward-focused nature of Turtle Pose can promote introspection and calm your mind. The physical challenge of the pose requires mental focus, which can help calm a busy mind.

4. Strengthens core muscles

“Turtle pose is a deep pose that requires significant muscle strength to maintain proper alignment. As you press your chest toward the floor, your core muscles, including your abs and obliques, engage to stabilize your spine and prevent excessive arching,” the expert explains. This engagement helps strengthen your core muscles, improving overall stability and balance. Plus, a strong core can contribute to better posture and reduce the risk of back pain.

5. Improves stretching of hip flexor muscles

Turtle pose gently stretches the hip flexors, which connect your hip bone to your thigh bone. As you lower your chest toward the floor in this pose, your hip flexors stretch. This can help relieve tension and discomfort in the hip area that occurs due to prolonged sitting or standing. Regular practice of turtle pose can improve hip flexibility and reduce the risk of injuries related to tight hip flexors.

How to do the turtle pose or kurmasana?

Here is a complete guide on how to perform the turtle pose or kurmasana, as explained by the expert:

1. Sit comfortably on the floor or a mat and extend your legs forward, as in staff pose or dandasana. Take a few deep breaths to center yourself.
2. Place your hands on the floor next to your hips.
3. Now slowly press your thighs to the floor and lift your chest while inhaling and exhaling deeply.
4. Slowly spread your legs apart as far as you comfortably can.
5. Inhale and bring your arms in front of you.
6. Exhale and bend your torso slightly and place your hands under your knees.
7. Straighten your hands under your knees.
8. Exhale deeply and fold your chest forward.
9. Lower your head until your chin touches the floor or mat, only if possible. So, if you are an advanced yoga practitioner, you should be able to rest your forehead on the floor to maximize the benefits of this asana.
10. Maintain a neutral head position and look forward.
11. Hold the pose for as long as you can and return to the starting position.

Breathing pattern for performing turtle pose

The ideal breathing pattern for Turtle Pose is deep, slow, and steady breathing. This helps to relax the body and mind, which is especially important for this pose. Here is a suggested breathing pattern:

• As you lower your torso toward the floor, take a deep, slow breath in through your nose.
• As you straighten your legs and settle into the pose, exhale slowly and deeply through your nose.
• Try to hold the pose for 30 to 60 seconds or 5 to 10 breaths.

Who should avoid turtle pose or kurmasana?

Although the turtle pose is generally safe to perform, these individuals should avoid this pose for the following reasons:

• People with back pain: Deep forward bending can aggravate existing back problems. People with herniated discs, sciatica or recent back surgery should avoid this posture.
• People with shoulder injuries: This posture puts a lot of pressure on the shoulders and can aggravate shoulder injuries. People with rotator cuff injuries, frozen shoulder, or recent shoulder surgery should avoid it.
• People with hip problems: The wide-legged position and forward bending can cause strain on injured or inflamed hips. People who have had hip replacements or have severe arthritis in the hips should avoid this posture.
• Pregnant women: Deep abdominal compression is not appropriate during pregnancy. It can potentially restrict blood flow to the uterus and be uncomfortable.
• People with high blood pressure or heart problems: The inverted head position can increase blood pressure. People with uncontrolled high blood pressure or heart problems should avoid this position.
• Abdominal surgeries: If you have had abdominal surgery, avoid this posture during your recovery. People with glaucoma or other eye pressure problems should be careful.

Side Effects of Turtle Pose or Kurmasana

Here are some potential side effects of turtle pose or kurmasana, as highlighted by the expert.

• Lower back tension: If not done correctly, it can cause lower back strain or pain. Overstretching the lower back muscles can lead to pain or injury.
• Shoulder discomfort: The arm under leg position can cause shoulder tension. If not done correctly, it can lead to shoulder pinching or rotator cuff problems.
• Cervical tension: Trying to force your head to the floor can strain your neck muscles. This can worsen existing neck problems or cause new ones if not done correctly.
• May cause overextension of the hamstrings: If you push too hard, you risk stretching or tearing your hamstrings. This is especially risky for people who have tight hamstrings or have been injured before.
• Digestive discomfort: Compression of abdominal organs can cause discomfort for some people. It can potentially worsen problems such as acid reflux or a hernia.
• Breathing difficulties: The compressed position can make it difficult to breathe deeply. This can cause dizziness or discomfort.
• Dizziness: The inverted head position can cause dizziness, especially when coming out of the pose too quickly.

It is essential to practice this posture under the guidance of an experienced yoga teacher, especially if you are a beginner. Always listen to your body and never force yourself into the posture. If you feel any severe pain or discomfort while performing it, you should stop immediately.