7 Reasons Why You Need to Try Kurmasana

 Kurmasana, also known as the tortoise pose, is a yoga pose that offers many benefits for your physical and mental health. Learn more about the benefits of Kurmasana, how to do it, and common mistakes to avoid.

Kurmasana

What is Kurmasana?

Kurmasana (also known as tortoise pose) is a yoga pose that is named after the shape of a tortoise. It is a backbend that stretches the spine, shoulders, and chest. Kurmasana is a good pose for beginners because it is relatively easy to do and it has many benefits.

 

How to do Kurmasana?

To do Kurmasana, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on the floor next to your hips, with your palms facing down. Slowly lift your hips off the floor and bring your knees towards your chest. Hold your knees with your hands and gently pull them towards your chest. You should feel a stretch in your lower back, shoulders, and chest. Hold the pose for 5-10 breaths, then slowly release.

 

7 Reasons To Try Kurmasana 

1. Improved flexibility
2. Reduced stress
3. Improved digestion
4. Strengthened spine
5.  Improved posture
6.  Helps with weight loss
7. Improved sleep

Common Mistakes to Avoid

Here are some common mistakes to avoid when doing Kurmasana:

1. Not engaging your core muscles. Kurmasana is a backbend, so it is important to engage your core muscles to protect your spine. If you do not engage your core muscles, you could put strain on your spine.
2. Overarching your back. It is important to keep your back in a neutral position when doing Kurmasana. Overarching your back can put strain on your spine and neck.
3.  Pulling on your neck. When you bring your knees towards your chest, do not pull on your neck. Use your hands to gently guide your knees towards your chest, but do not use your neck to lift them.
4. Holding the pose for too long. If you are a beginner, it is best to start by holding Kurmasana for 5-10 breaths. As you get more experienced, you can gradually increase the amount of time you hold the pose.
5. Doing the pose if you are pregnant or have any injuries. If you are pregnant or have any injuries, it is best to avoid Kurmasana or do it under the guidance of a qualified instructor. 

Here are some tips for doing Kurmasana safely:

1. Start with a warm-up. This will help to prepare your body for the pose.
2.  Listen to your body. If you feel any pain, stop the pose immediately.
3.  Progress slowly. Do not try to do the pose perfectly right away. Start with a modified version and gradually work your way up to the full pose.
4. Be patient. It takes time and practice to master Kurmasana. Do not get discouraged if you do not get it right away.

 

Is Kurmasana safe for beginners?

Kurmasana is a backbend pose, and backbends can be challenging for beginners. If you are new to yoga, it is best to start with other poses that are less challenging for your back, such as child's pose or cat/cow pose.

If you do decide to try Kurmasana, start with a modified version. For example, you can start by lying on your back with your knees bent and your feet flat on the floor. Place your hands on your hips, with your palms facing down. Slowly lift your hips off the floor and bring your knees towards your chest, but do not force it if you cannot reach your knees. Hold the pose for a few breaths, then slowly release.

As you get more comfortable with the pose, you can gradually increase the depth of the backbend. However, it is important to listen to your body and stop the pose if you feel any pain.

 

Precautions to take when doing Kurmasana:

1.  Do not do Kurmasana if you are pregnant or have any injuries to your back, neck, or shoulders
2. If you have high blood pressure, it is best to avoid Kurmasana or do it under the guidance of a qualified instructor.
3.  Start with a warm-up before doing Kurmasana. This will help to prepare your body for the pose.
4.  Breathe deeply and slowly throughout the pose. This will help to relax your body and mind.
5. If you feel any pain, stop the pose immediately.
6. With proper care and attention, Kurmasana can be a safe and beneficial pose for beginners. However, it is always best to start slowly and listen to your body.

What are the contraindications for Kurmasana?

1. Pregnancy
2. Injuries to the back, neck, or shoulders
3. High blood pressure

What are some other poses that are similar to Kurmasana?

1. Balasana (child's pose)
2. Uttanasana (standing forward bend)
3. Bhujangasana (cobra pose)
4. Dhanurasana (bow pose)
5.  Setu Bandhasana (bridge pose) 

Conclusion:

Kurmasana is a versatile yoga pose that can offer many benefits for your physical and mental health. If you are new to yoga, it is important to start with a qualified instructor to learn how to do the pose safely. With regular practice, Kurmasana can help you improve your flexibility, reduce stress, and improve your overall health and well-being.

Read More: The Secrets of Siddhasana