Kurmasana is a word derived from the Sanskrit language which is made up of two words in which the first word is kurma and the second word is mudra which is mudra or pada. The same is the case with tortoises. When a turtle gets inside your shell or puts you at risk of any kind of danger. It draws you inwards and escapes from the chaos of the outside world. This asana is known in English. This asana will give you a great feeling of being connected to your inner world, this pose is designed for inner awareness and relaxation. Through 3 days yoga retreat in Rishikesh, you can learn yoga and get complete information about yoga. Inflammation occurs, causing severe pain.
What is Kurmasana?
Kurmasana is derived from the Sanskrit word kurma, hence this asana is called tortoise yoga. By this posture, a man removes himself from mental and understanding equally as a tortoise encloses himself in his armor.
How to do Kurmasana:
- For this asana first, choose an open environment and then sit in the Vingas posture.
- Sit back and clench the fist of your hand. Keep in mind that the fist should be closed in such a way that the thumb is out.
- Now bring both your fists to the navel.
- After being brought to the navel, press the navel on the fist, keeping in mind that your thumb touches the navel and the bottom of the fist is on the front.
- Then slowly turn back, keeping in mind that your chest touches your tail when you are eager to move forward.
- After doing this point your neck and head now and look in front as shown in the image above.
- In this position, breathe slowly and breathe slowly.
- When you get tired, slow down and return to your starting position.
- In the initial time, this asana is about 4 to 5 times.
How to do Kurmasana:
- First of all, sit comfortably on a yoga Kurmasana mat or a comfortable mat, and take some deep breaths so that your body becomes relaxed.
- After this you sit in the battle posture, now make a fist in which your thumb is inside the fist.
- Now put your fist in the middle of the navel.
- Breathe out in time, push forward slightly and force more towards the navel.
- Now make sure that your chest touches your thighs.
- Your eyes should be against the focus.
- Stay in this position for 2-3 minutes.
- While making this mudra, breathe in and out for a while.
- Now take a long breath and come into Vajrasana, then repeat this process 3-5 times.
Benefits of Kurmasana:
- Beneficial in relieving stress
- strengthen the digestive system
- Very beneficial for diabetic patients
- for the liver
- Very beneficial in gas and burning
- in reducing belly fat
1. Beneficial in relieving stress
This asana helps in calming the mind by removing stress. If you have stress depression then definitely do this asana once. In fact, this asana helps to get rid of all diseases and calm the mind.
2. Strengthen the Digestive System
This asana gets rid of all the problems related to the stomach. Actually, it is Kurmasana yoga of abdominal muscles and their organs.
Which helps the digestive and dissolution system to operate smoothly and function properly. It gives relief from stomach-related problems like constipation gas acidity indigestion and builds a present digestive system.
3. Very beneficial for diabetic patients
This asana is very beneficial for diabetic patients. In fact, it helps in the secretion of insulin from the pancreas which helps diabetics to reduce it to some extent.
4. For the Liver
The liver becomes strong with continuous and regular practice of this asana. And strengthens all the problems that occur. It has been seen that many people have weak livers and they are prone to diseases. In such a situation, this asana strengthens the liver and at the same time keeps away the diseases caused by it.
5. Very beneficial in gas and burning
This asana relieves all the problems like gas, constipation, indigestion, and burning in the stomach. That it is an exercise related to the stomach, so it removes all the problems related to the stomach. If you are troubled by diseases like constipation, gas, indigestion, burning, etc.
6. Helps reduce belly fat
This asana is helpful in reducing belly fat. If you are worried about your increasing weight or obesity. This asana helps in controlling weight and strengthens the abdominal muscles. Research has found that Mandukasana is the easiest way to reduce belly fat.
Method of Kurmasana:
- Sit on the ground in this posture. After sitting, bend both knees and take them back and sit down with the buttocks on the ankles.
- Both the heels should meet and should be facing upwards. Keep your toes on the ground.
- Now keep both knees on the ground. Thus only the knees and toes will remain on the ground.
- Then tie both hands and keep them on the knees and while breathing, bend the head. Keep the head on the fist.
- Be careful that the fists do not slip from the knee. After coming in this posture, hold your breath.
- Hold it for as long as you can hold 1 Vasa and stay in that position.
- Then slowly while exhaling, straighten up and sit up straight.
- After breaking the posture, come to the former position, take rest for 10 to 15 seconds and practice the asana again.
Kurmasana Steps:
- Sit comfortably in Vajrasana Mandukasana Frog Pose Steps
- Close the fists of both hands.
- Close the fists and press your thumbs inside with your fingers.
- Pressing the navel with both your fists, exhale and bend forward.
- When you are in a forward bend position, hold your breath and keep looking straight.
- Stay in this position for some time, hold the position as long as possible, inhale and come back to the starting position.
- Repeat this three to four times.
Precautions of Kurmasana:
- If you are a novice then do not do this asana immediately, do not try to do this asana in a hurry.
- First of all start with the basics when you master them then move on to the next asanas.
- People who are suffering from back hip or knee injuries are not allowed to practice this asana.
- In the recent surgery of the abdomen chest knees or feet, this asana is not allowed to be practiced.
- Pregnant women are not allowed to practice this asana and it is an advanced pose, so do this asana under the supervision of a yoga teacher.
