Kurma Asana / Tortoise Pose
|Duration||10 to 30 Seconds|
- Sit in Spread the legs maximum distance apart.
- Bend the legs from knee joint.
- Slide your arms under the knee, back towards the hips.
- Try to touch the shoulders or forehead down to floor.
Body/ Mind/ Pranic:
- Apart from reducing the stiffness of the lumbar, sacral, thoracic region, it tones up the digestive system, regulates the metabolism, makes the breathing smooth and free, reduces the hyperacidity and opens up the shoulder and hip joint.
ContraindicationDo not perform Ardha Kurma Asana in case of menstruation, pregnancy, cervical.
- Ardha Kurma Asana, in which you sit back on your hips keeping hands stretched in front of you and forehead on floor. It is Z position of Surya Namaskaar
- Sit back at your heels without changing the hand position keeping the knees and thighs together, forehead on the floor.
- From here, you may go to Vajrasana or diamond pose by the lifting head up, arms up and sitting in between the heels by rolling them out.
- Keep the legs together, both the hands on the side of the chest.
- Lift your head up.
Helps InFrozen hip/ shoulder, digestive disorders, asthma, compression of the lower back vertebrae, releasing mental tension, insomnia,(diabetes, indigestion-Ardha Kurma Asana).
- Keep the foot on heel and legs externally rotated.
- Do not force to bend to bend down, go naturally as per the capacity of your body.
- Do not tense the shoulder and calves while in the Asana.
- In Ardha Kurma Asana - Keep the knees & thighs together,
- Do not rest the elbow down & Keep the hands completely stretched.
- Surya Namaskar
- Danda Asana
- Vibrations Single Leg
- Samyukta Pada Asana
- Vistrita Pada Asana
- Kurma Asana
- Gomukh Asana
- Mandook Asana
- Akarn Dhanurtaan Asana
- Matseyendra Asana
- Pawan Mukta Asana
- Matsya Asana
- Viparita Karni Asana
- Bhujang Asana
- Dhanur Asana
- Ushtar Asana
- Kaag Asana
- Natraj Asana
- Shav Asan
- Double Leg Vibrations
- Saalambit Naukasanaa
- Paschimottan Asana
- Ardha Paschimottan Asana
- BhooNaman Asana
- Poorvattan Asana
- Ardha Upavista Konasana
- Parvat Asana
- Bhadra Asana