Your Secret to Kurmasana
My first encounter with a picture of Kurmasana, or Tortoise Pose, happened. The practitioner was hunkered down, arms and legs crossed like a turtle into its shell. It was inconceivably calm and at the same time offensive. My first efforts were not that graceful; I looked more like a drowning starfish than a calm tortoise. Nevertheless, I continued, and consequently, I managed to discover one of the most extensive, relaxing, and philosophical positions in my whole yoga practice. This is not merely a super-flexible pose but a process of going inward, and it can be done by anybody ready to listen to his/her body.
In my case, Kurmasana was a refuge. It gave me the lesson that being flexible does not only mean being flexible with the body, it is also being flexible with the mind and letting go. And in case you are interested in this ancient pose, I can show you what I have found out.
What Exactly is Kurmasana?
Kurmasana is an ancient forward-bending asana of Hatha yoga. It is named after the Sanskrit word Kurma, or tortoise or turtle. The metaphor is strong: in this posture, we tend to withdraw all our senses just like a turtle retreats to cover itself and enjoy calmness. We pass out of exterior attention to interior awareness. It is not a gesture of coercion but submission.
I discovered a special feeling of protection and stillness when I was at last able to get on to it. The external world was vaporized, and I was given up to my breathing. It forms the basis of numerous poses, yet its importance lies in itself since it is a potent hip and shoulder opener.
Reasons I consider Kurmasana to be a Priority: The Unbelievable Benefits.
I do Kurmasana not because it is a physical challenge. I do it because of its cascade of good that flows through my body and mind even when I am off my mat.
For My Body:
Deep Hip Release: This is a very good, powerful stretch of my hips, groin, and inner thighs areas which get terribly stiff after sitting all day.
Shoulder and Upper Back Freedom: It necessitates and develop flexibility in the shoulders and upper back area to offset the bent back position of phones and computers.
Spinal Lengthening: The forward bend helps to lengthen the spine, making it supple and helps to relieve low back stress.
Relaxes Nervous System: The closed, introverted pose activates the parasympathetic nervous system, which moves my body out of the fight-or-flight mode to the rest-and-digest mode.
For My Mind:
Practices Mental Stillness: The physical process of bending in assists my mind in reflexion. It’s a moving meditation.
Teaching Patience and Humility: This pose was a massive lesson about non-attachment to me. I was forced to release what I believed the pose was supposed to be and accept my body the way it would be daily.
Builds Focus: To be comfortable with the pose takes extreme focus on the breath and slight positioning of the body, that trains my mind to remain present.
My Stepwise Contemplation into Kurmasana.
Listen to your body, please, just as I was taught to listen to mine. Never force this pose. First warms up with salutations to the sun and other hip openers.
Seated: I start seated (Dandasana) with my legs straight away apart. I ensure that I sit on solid bones and my spine is erect.
Slight Bending of the Knees: I bend forward in a slight manner, not at the waist, but at the hips. I work on the lengthening of my front torso.
Walk Your Hands Forward: h5: I move my hands forward on the mat lowering my chest and belly to the floor between my legs. It is not to have my chest down on day one but to follow my breath.
Arm Thread (The Tricky Part):
when I am bent forward, I slide my arms under the knees one at a time, palm down. This is where patience is key.
Extend and Surrender: I slowly start straightening my legs to the extent that I can, with the soft pressure to stretch the shoulders. I lean forward with my chin or forehead on the floor and also breathe in deep poses with a 510 hold.
Critical Things that I Learned the Hard Way.
My initial efforts were characterized with frustration. This is what worked out to my advantage:
Get Props Without Shame: Sitting on a folded blanket under my bones was the iPod. It gave me a forward tilted pelvis and the anterior fold was much more available. My forehead had a block which was of great comfort.
Bend Your Knees Generously: This is a tip that is most important. And extremely bent knees are your best companions in Kurmasana. They shield your lower back and hamstrings and enable you to pay attention to the spinal elongation and shoulder opening.
Pay Attention to the Spine, Not the Legs: I had gotten worried that I would straighten my legs. Rather, I put my attention on making space in my spine and letting my shoulders relax. The straightening of the legs is not a process that a person forces.
Breathe into the Tight Spaces: This is done when I notice tightness in my hips or shoulders. The mindful breathing in and out is a miracle which can be used to coerce a muscle to unspool.
My Favorite Preparatory Poses to Kurma Asana.
I do not directly go into Kurmasana. These are the main postures that I practice on my body:
Badhakonasana (Bound Angle Pose): Opens my hips and groin.
Upavistha Konasana (Wide-Angle Seated Forward Bend): Tends to stretch my hamstrings and inner thighs.
Gomukhasana (Cow Face Pose) Arms: Warm-ups my shoulders to the rotation that is unique.
Malasana (Garland Pose): This is an amazing deep squat that opens my ankles and hips.
Frequently Asked Questions About Kurmasana, Short.
Q: I’m not flexible at all. Can I still try Kurmasana?
A: Absolutely! I wasn’t flexible either. Prop it, bend generously and concentrate on the feeling of release, rather than the final form. It is not a show, just a practice.