How to do Kurmasana (The Tortoise Pose): Steps & Health Benefits


Health benefits of Kurmasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys

June 1, 2018


Kurmasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Tortoise Pose. The name Kurmasana actually comes from Sanskrit words, it is a combination of two words, where Kurma means Tortoise, and Asana means Pose. So combine all the words, it's pronounced as The Tortoise Pose. 

Kurmasana has lots of health benefits; among that some of the health benefits of Kurmasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Kurmasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Kurmasana (The Tortoise Pose):

  • To start this yoga asana get onto the yoga mat and sit down with staff pose, place your hands alongside of your hips.
  • Presently press your thighs into the ground or floor, your feet should flex, and attempt to lift your chest. 
  • Keep your legs to the edges of the tangle; keep your knee wide as your Take two or three breaths here. 
  • Now twist your knees with keeping your feet flexed. 
  • Place them closer to your hips. Extend your chest in forward down and hold your arms forward down between your legs.
  • Now try to put both the shoulder under your knees
  • Extend your arms to the sides. 
  • After that attempt to roll your thighs internal way and keep your inward rear areas stretched out, without putting pressure on the feet. 
  • Extend your chest and collarbones forward way and hold them down with the help of the heaviness of your thighs on the shoulders or upper arms. 
  • Attempt to drive internal foot sole areas down and forward to broaden and straight your legs, right then and there endeavor to keep your inward thighs in touch with your side ribs.
  • In this position normally breathes in and breathes out.
  • Now extend your arms and chest out to your side. 
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Kurmasana (The Tortoise Pose):


Kurmasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Kurmasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Kurmasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Kurmasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Kurmasana Improves Digestive Health:

Different studies have been proven that regular practice of Kurmasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Kurmasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Kurmasana Improves the Function of Liver and Kidneys:

Regular practice of Kurmasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Kurmasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Kurmasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Kurmasana Relieves Stress and Anxiety:

While we are doing this Kurmasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Kurmasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Kurmasana Enhance Sexual Health:

Practicing of Kurmasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Health benefits of Kurmasana