Tortoise pose: 6 health benefits and how to do kurmasana

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In today's world, filled with constant demands and pressures, finding moments of calmness can be challenging. Practising yoga can help calm your mind and body. Yoga, which combines physical postures, breathing exercises, and meditation, helps to relieve stress and anxiety. Tortoise pose,in particular, can help you bring some calmness back into your life. Also known as Kurmasasna, this pose is easy to perform and offers several benefits. Know all the health benefits of the tortoise pose and how to do it the right way.

What is tortoise pose or Kurmasana?

Tortoise pose is an advanced yoga posture named after the Sanskrit word kurmasana. "Kurma," means tortoise, and “asana,” seat or posture. “This pose mimics a tortoise retreating into its shell. It is a deep forward bend requiring significant spine, hips, and shoulder flexibility. The pose is part of the ashtanga yoga primary series and is practised in hatha and vinyasa yoga styles,” says yoga expert Himalayan Siddhaa Akshar.

Benefits of tortoise pose or kurmasana

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

1. Improves flexibility

Regular practice of yoga can improve flexibility and balance in the body, according to a study published in the International Journal of Yoga. Tortoise pose is a deep backbend that stretches the spine, promoting flexibility and reducing stiffness. The pose involves pressing the chest towards the ground, creating a deep extension of the spine. This extension stretches the vertebrae and the surrounding muscles and connective tissues, helping to improve posture. Regular practise of Tortoise 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 pose may stimulate the digestive organs, potentially improving digestion and metabolism. It may also stimulate the kidneys and liver, supporting their functions,” explains the expert. According to a study published in the Journal of Yoga and Physical Therapy, regular practice of yoga helps improve digestion.

3. Calms the mind

Regular yoga increases focus, reduces stress and anxiety, and boosts mental health, according to a study published in the International Journal of Yoga. The inward-focused nature of the tortoise pose can promote introspection and calm your mind. The physical challenge of the pose requires mental focus, which can help quiet a busy mind.

4. Strengthens core muscles

“Tortoise pose is a deep backbend that requires significant core strength to maintain proper alignment. As you press your chest towards the ground, your core muscles, including your abdominals and obliques, engage to stabilise your spine and prevent excessive arching,” explains the expert. This engagement helps to strengthen core muscles, improving overall stability and balance. Additionally, a strong core can contribute to better posture and reduce the risk of back pain.

5. Improves hip flexor stretch

Tortoise pose can provide a gentle stretch for the hip flexors, muscles that connect the hip bone to the thigh bone. As you lower your chest towards the ground in this pose, your hip flexors get stretched. This can help to alleviate tightness and discomfort in the hip area, which happens due to prolonged sitting or standing. Regular practise of Tortoise Pose can improve hip flexibility and reduce the risk of injuries related to tight hip flexors.

How to do tortoise pose or kurmasana?

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

1. Sit comfortably on the floor or mat and extend your legs in front just like the staff pose or dandasana. Take a few deep breaths to centre yourself.

2. Place your hands on the floor beside your hips.

3. Now, slowly press your thighs into the floor and raise your chest while inhaling and exhaling deeply.

4. Slowly spread your legs from each other as much as you comfortably can.

5. Inhale and bring your arms in the front.

6. Exhale and bend your torso slightly and put your hands below your knees.

7. Straighten your hands out from under your knees.

8. Exhale deeply and bend your chest in the front.

9. Lower your head till 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 maximise the benefits of this asana.

10. Keep 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 to perform tortoise pose

The ideal breathing pattern for tortoise pose is deep, slow, and steady breaths. It helps to relax the body and mind, which is especially important for this pose Here's a suggested breathing pattern:

As you lower your torso towards the floor, inhale deeply and slowly through your nose.

As you straighten your legs and settle into the pose, exhale slowly and deeply through your nose.

Aim to hold the pose for 30-60 seconds, or 5-10 breaths.

Who should avoid tortoise pose or kurmasana?

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

People with back pain: The deep forward bend can exacerbate existing back issues. Those with herniated discs, sciatica, or recent back surgeries should avoid this pose.

Those with shoulder injuries: This pose puts significant pressure on the shoulders and can worsen shoulder injuries. People with rotator cuff injuries, frozen shoulder, or recent shoulder surgeries should avoid it.

People with hip problems: The wide-legged position and forward fold can strain injured or inflamed hips. Individuals with hip replacements or severe arthritis in the hips should avoid this pose.

Pregnant women: The deep compression of the abdomen is not suitable during pregnancy. It can potentially restrict blood flow to the uterus and be uncomfortable.

People with high blood pressure or heart conditions: The inverted position of the head can increase blood pressure. Those with uncontrolled hypertension or heart issues should avoid this pose.

Abdominal surgeries: If you have had an abdominal surgery, you should avoid this pose during recovery. Those with glaucoma or other eye pressure issues should be cautious.

Side effects of tortoise pose or kurmasana

Here are some potential side effects of tortoise pose or kurmasana, as pointed out by the expert.

Strain on lower back: If performed incorrectly, it can cause lower back strain or pain. Overstretching the lower back muscles can lead to soreness or injury.

Shoulder discomfort: The position of the arms under the legs can cause shoulder strain. If not done properly, it might lead to shoulder impingement or rotator cuff issues.

Neck strain: Attempting to force the head to the ground can strain neck muscles. It may exacerbate existing neck issues or cause new ones if done improperly.

May overstretch hamstrings: Pushing yourself too hard can lead to overstretched or torn hamstrings. This is particularly risky for those with tight hamstrings or previous injuries.

Digestive discomfort: The compression of abdominal organs might cause discomfort for some people. It could potentially exacerbate conditions like acid reflux or hernia.

Breathing difficulties: The compressed position can make deep breathing challenging. This might cause lightheadedness or discomfort.

Dizziness: The inverted position of the head can cause dizziness, especially when coming out of the pose too quickly.

It is crucial to practise this pose under the guidance of an experienced yoga instructor, especially if you are a beginner. Always listen to your body and never force yourself into the pose. If you experience pain or severe discomfort while performing it, you should immediately stop.