Kurmasana During Pregnancy or Tortoise Pose

Kurmasana and Benefits

The Turtle Pose in yoga is foundational for “advanced” practitioners. The pose indeed resembles the animal – a turtle. Despite the apparent ease, beginners might find it difficult to get into the pose, so it’s best to start with a simplified version, the Upavistha Konasana.

For this pose, straighten your back and spread your legs wide to a comfortable stretch. Ensure you are not leaning backward, but sitting firmly on the pelvic bones. As you exhale, try to lean forward with a straight back, with your toes pointing upwards and towards you.

However, both the Turtle Pose and Upavistha Konasana can be challenging for beginners. In this case, pay attention to the point where your pelvis and back allow you to lower – stop there! Do not pull yourself forward using your back, arms, shoulder blades, etc. Your goal is to work on opening the pelvis.

By straining and injuring yourself, you can achieve the opposite health effect than what you were actually striving for.

Kurmasana, with consistent progressive (non-painful!) practice, has many benefits. Each stage of entering the pose affects the body more strongly, particularly helping the intervertebral discs.

The turtle pose has other benefits:

– stimulation of the digestive tract;

– improvement of kidney function;

– normalization of the urinary system;

– improved blood circulation to the back, neck, and head.

After performing the Kurmasana pose, you will notice newfound mental clarity and calmness. For this reason, the pose is often used before meditation.

Turtle Pose in Yoga – How to Perform?

1. Sit on the mat and spread your straight legs as far apart as possible.
2. Bend your knees slightly and pull your feet towards your torso.
3. As you exhale, lean forward and gradually place your hands under your knees. ‘Push’ your hands under your knees and stretch them to the sides.
4. Press your shoulders to the mat and push your palms into the floor.
5. Restore deep breathing.

With an exhale, stretch forward even more, gradually placing your forehead on the floor first, followed by your chest.

How the asana should look in the final execution: knees are near the armpits, and in the forearm area, hands and legs are touching.

As you gradually progress, you’ll notice that your chin and chest are already fully placed on the floor, just like the stretched legs. Additionally, you can interlock fingers behind your back, cross your feet so your head ends up under your legs.

Tortoise Pose in Yoga and Mistakes in Execution

First, pay attention to contraindications. Avoid performing the pose if you have spinal pain, arthritis, or sciatica. Second, the pose is quite challenging in itself, so there are many areas where it can be improved:

1. Don’t try to stretch your legs wider than your capabilities. If it’s uncomfortable now, stay at the step that is currently accessible.
2. Avoid straining the lower back during the exercise. Instead, focus on the hip joints. To achieve this, do not bend the back.
3. Arms should stretch strictly to the sides.
4. Don’t forget about the heels – the entire leg is straightened and engaged, and the feet shouldn’t wander. Ensure they are firmly pressed to the floor.

After performing the pose, it is advisable to do a compensatory exercise that includes a backbend. To monitor yourself for errors, it is recommended to ask relatives to photograph you or record a video at the moment of execution. That way, you will not only correct the asana, but you will also gradually observe your progress.