{"id":8734,"date":"2020-11-25T19:04:27","date_gmt":"2020-11-25T16:04:27","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1005"},"modified":"2025-05-31T08:11:21","modified_gmt":"2025-05-31T05:11:21","slug":"posture-de-la-tortue-en-hatha-yoga","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/fr\/posture-de-la-tortue-en-hatha-yoga\/","title":{"rendered":"Kurmasana pendant la grossesse ou la posture de la tortue"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Kurmasana et ses bienfaits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La posture de la tortue en yoga est un fondement essentiel pour les pratiquants \u00abavanc\u00e9s\u00bb. De l&#8217;ext\u00e9rieur, l&#8217;asana ressemble vraiment \u00e0 une tortue. Malgr\u00e9 la l\u00e9g\u00e8ret\u00e9 apparente de cette asana, il est difficile pour les d\u00e9butants de l&#8217;adopter, donc il est conseill\u00e9 de commencer par la version simplifi\u00e9e &#8211; Upavistha Konasana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour cette posture, redressez votre dos et \u00e9cartez largement vos jambes jusqu&#8217;\u00e0 ressentir une tension confortable. Assurez-vous de ne pas basculer en arri\u00e8re, mais d&#8217;\u00eatre bien assis sur les os du bassin. En expirant, essayez de vous pencher en avant avec le dos droit, les orteils pointant vers le haut et vers vous.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toutefois, pour les d\u00e9butants, la posture de la tortue, comme l&#8217;Upavistha Konasana, peut \u00eatre difficile. Dans ce cas, suivez pr\u00e9cis\u00e9ment jusqu&#8217;\u00e0 quel point vos hanches et votre dos permettent de descendre &#8211; et arr\u00eatez-vous l\u00e0 ! Ne vous \u00e9tirez jamais en for\u00e7ant sur le dos, les bras, les omoplates, etc. Votre objectif est de travailler sur l&#8217;ouverture des hanches.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En se surmenant et en se blessant, on peut obtenir l&#8217;effet contraire pour la sant\u00e9 de ce que l&#8217;on cherchait r\u00e9ellement \u00e0 atteindre.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img decoding=\"async\" src=\"https:\/\/momslab.app\/uploads\/yoga\/20\/cabe799492-cerepaha2.jpg\" alt=\"La posture de la Tortue en hatha yoga\" style=\"width:1050px;height:700px\" title=\"\u041f\u043e\u0437\u0430 \u041a\u0443\u0440\u043c\u0430\u0441\u0430\u043d\u0430\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">La Kurmasana, avec une pratique progressive et r\u00e9guli\u00e8re (non douloureuse\u00a0!), pr\u00e9sente de nombreux avantages. Chaque \u00e9tape de l&#8217;entr\u00e9e dans la posture a un effet plus profond sur le corps, notamment en aidant les disques intervert\u00e9braux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La posture de la tortue a d&#8217;autres avantages\u00a0:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; stimulation du tractus digestif\u00a0;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; am\u00e9lioration de la fonction r\u00e9nale\u00a0;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; normalisation du syst\u00e8me urinaire\u00a0;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8211; am\u00e9lioration de l&#8217;irrigation sanguine du dos, du cou et de la t\u00eate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s avoir fait l&#8217;asana Kurmasana, vous remarquerez une nouvelle clart\u00e9 d&#8217;esprit ainsi qu&#8217;une tranquillit\u00e9. Pour cette raison, la posture est souvent utilis\u00e9e avant la m\u00e9ditation.<\/p>\n\n\n<div id=\"article-banner\" class=\"box-shadow1 ml-banner\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner1.jpg\" alt=\"\">\n            <img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"660\" src=\"https:\/\/momslab.app\/blog\/wp-content\/themes\/veen-child\/images\/banner-bg1.min.svg\" alt=\"\">\n            <div class=\"inner\"><div class=\"title2\" style=\"margin: 0 0 0.7em;font-size: 20px;\">\u041f\u043e\u0448\u0430\u0433\u043e\u0432\u0430\u044f \u043e\u043d\u043b\u0430\u0439\u043d-\u043f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u0434\u043b\u044f \u0432\u043e\u0441\u0441\u0442\u0430\u043d\u043e\u0432\u043b\u0435\u043d\u0438\u044f \u043f\u043e\u0441\u043b\u0435 \u0440\u043e\u0434\u043e\u0432<\/div>\r\n\r\n<div>\u041f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u044c\u0442\u0435\u0441\u044c \u043a \u0440\u043e\u0434\u0430\u043c \u043e\u043d\u043b\u0430\u0439\u043d \u2014 \u0441\u0430\u043c\u043e\u0441\u0442\u043e\u044f\u0442\u0435\u043b\u044c\u043d\u043e \u0438\u043b\u0438 \u0441 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u043e\u0439 \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u0438\u0441\u0442\u043e\u0432 24 \u043d\u0430 7<\/div>\r\n\r\n<ul class=\"list1\">\r\n\t<li>\u0419\u043e\u0433\u0430 \u0434\u043b\u044f \u043a\u0430\u0436\u0434\u043e\u0433\u043e \u0442\u0440\u0438\u043c\u0435\u0441\u0442\u0440\u0430<\/li>\r\n\t<li>\u0414\u044b\u0445\u0430\u043d\u0438\u0435 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0440\u043e\u0434\u043e\u0432<\/li>\r\n\t<li>\u041c\u0435\u0434\u0438\u0442\u0430\u0446\u0438\u0438 \u0438 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0440\u0430\u0441\u0441\u043b\u0430\u0431\u043b\u0435\u043d\u0438\u044f<\/li>\r\n\t<li>\u0412\u0438\u0434\u0435\u043e\u043b\u0435\u043a\u0446\u0438\u0438 \u043f\u043e \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0435 \u043a \u0440\u043e\u0434\u0430\u043c<\/li>\r\n\t<li>\u041f\u0440\u043e\u0433\u0440\u0430\u043c\u043c\u0430 \u043f\u0438\u0442\u0430\u043d\u0438\u044f<\/li>\r\n\t<li>\u041a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u0438 \u0441 \u044d\u043a\u0441\u043f\u0435\u0440\u0442\u0430\u043c\u0438<\/li>\r\n\t<li>\u041f\u043e\u043b\u0435\u0437\u043d\u044b\u0435 \u0441\u0442\u0430\u0442\u044c\u0438 \u0438 \u043a\u043d\u0438\u0433\u0438<\/li>\r\n\t<li>\u041f\u0441\u0438\u0445\u043e\u043b\u043e\u0433\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u043a\u0430<\/li>\r\n<\/ul>\r\n\r\n<a target=\"_blank\" href=\"http:\/\/momslab.app.link\/aYF7IBkRLgb\" style=\"font-weight: bold;\" rel=\"noopener noreferrer\">\u041d\u0430\u0447\u043d\u0438 \u0441\u0435\u0439\u0447\u0430\u0441! \u041f\u0435\u0440\u0432\u044b\u0435 7 \u0434\u043d\u0435\u0439 \u0431\u0435\u0441\u043f\u043b\u0430\u0442\u043d\u043e<\/a>\r\n<\/div>\n        <\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Posture de la tortue en yoga &#8211; comment la r\u00e9aliser?<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>On s&#8217;assoit sur le tapis et on \u00e9carte autant que possible les jambes droites sur les c\u00f4t\u00e9s.<\/li>\n\n\n\n<li>On plie l\u00e9g\u00e8rement les jambes aux genoux, et on tire les pieds vers le corps.<\/li>\n\n\n\n<li>En expirant, nous nous penchons vers l&#8217;avant, pla\u00e7ant progressivement les poignets sous les genoux. Nous \u00ab glissons \u00bb les mains sous les genoux et les \u00e9tirons sur les c\u00f4t\u00e9s.<\/li>\n\n\n\n<li>Nous pressons les \u00e9paules contre le tapis et appuyons les paumes au sol.<\/li>\n\n\n\n<li>Nous r\u00e9tablissons une respiration profonde.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">En expirant, nous nous \u00e9tirons encore plus loin vers l&#8217;avant, posant d&#8217;abord le front au sol, puis la cage thoracique.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 quoi devrait ressembler la posture dans sa forme finale : les genoux pr\u00e8s des aisselles, et au niveau de l&#8217;avant-bras, les bras et les jambes se touchent.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En progressant graduellement, vous remarquerez que le menton et la poitrine sont d\u00e9j\u00e0 compl\u00e8tement sur le sol, tout comme les jambes \u00e9tendues. En plus, vous pouvez croiser les doigts derri\u00e8re le dos, croiser les pieds afin que la t\u00eate se retrouve sous les jambes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg\" alt=\"La posture de la Tortue en hatha yoga\" class=\"wp-image-6287\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-with-legs-her-shoulders_1163-232.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\">La posture de la tortue en yoga et les erreurs d&#8217;ex\u00e9cution<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Tout d&#8217;abord, faites attention aux contre-indications. \u00c9vitez cette pose si vous souffrez de douleurs \u00e0 la colonne vert\u00e9brale, d&#8217;arthrite ou de radiculite. Deuxi\u00e8mement, la pose est assez complexe en soi, donc il y a de nombreux aspects \u00e0 am\u00e9liorer :<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Ne pas essayer d&#8217;\u00e9carter les jambes au-del\u00e0 de ses capacit\u00e9s. Si cela vous semble inconfortable pour l&#8217;instant, restez \u00e0 l&#8217;\u00e9tape qui vous est accessible pour le moment.<\/li>\n\n\n\n<li>Ne surchargez pas le bas du dos pendant l&#8217;exercice. Concentrez-vous plut\u00f4t sur les articulations des hanches. Pour cela, il ne faut pas plier le dos.<\/li>\n\n\n\n<li>Les bras s&#8217;\u00e9tendent strictement sur les c\u00f4t\u00e9s.<\/li>\n\n\n\n<li>Ne pas oublier les talons &#8211; toute la jambe est tendue et en tension, et les pieds sont bien ancr\u00e9s. Assurez-vous qu&#8217;ils sont fermement press\u00e9s contre le sol.<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg\" alt=\"La posture de la Tortue en hatha yoga\" class=\"wp-image-6288\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-practising-yoga-gym-mat_1303-14808.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s avoir r\u00e9alis\u00e9 la posture, il est souhaitable de faire un exercice compensatoire qui comprend une flexion du dos. Pour s&#8217;auto-surveiller et rep\u00e9rer les erreurs, il est recommand\u00e9 de demander \u00e0 vos proches de vous photographier ou de vous filmer pendant l&#8217;ex\u00e9cution. Ainsi, vous pourrez non seulement corriger votre asana, mais aussi observer progressivement vos progr\u00e8s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kurmasana et ses bienfaits La posture de la tortue en yoga est un fondement essentiel pour les pratiquants \u00abavanc\u00e9s\u00bb. De l&#8217;ext\u00e9rieur, l&#8217;asana ressemble vraiment \u00e0&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6290,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[649,631,634],"tags":[],"class_list":["post-8734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-grossesse-fr","category-sante-des-femmes-fr","category-yoga-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kurmasana - la posture de la tortue en hatha-yoga | Momslab<\/title>\n<meta name=\"description\" content=\"Kurmasana - la posture de la tortue \u2013 est l&#039;une des asanas de base du hatha-yoga. Dans cet article, nous examinons les bienfaits de la kurmasana pour le dos et les r\u00e8gles \u00e0 suivre pour la pratiquer \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/fr\/posture-de-la-tortue-en-hatha-yoga\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kurmasana pendant la grossesse ou la posture de la tortue\" \/>\n<meta property=\"og:description\" content=\"Kurmasana - la posture de la tortue \u2013 est l&#039;une des asanas de base du hatha-yoga. 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