Kurmakásana (Tortoise Posture)

Primary Objective of the Ásana

The Tortoise Posture increases the power of concentration and introspection. Kurkmakásana can expand the limbs. Advanced asana.

For a more detailed description of this pose, please refer to the Ananda Marga Asana Guide which is currently free

Repetitions (standard): 4 times

Length of hold (ideal): 30 seconds

Breath: no kumbhaka, continuous breathing

Steps of practice	Further details & rationale
1.- Starting from a seated Padmásana posture.	-In practice, many yoga students cannot perform Padmásana, so it will be better and safer to start from a modified Sukhásana (legs may be crossed differently closer to the heels) to avoid pain and/or injury or from a seated cross legged position which has sufficient space between the thighs and calves to insert the arms.
2. – Folding forward, insert both arms through both bent legs and thighs past the elbows. -Let elbows touch the floor.
3.-Bend the upper torso forward as much as possible. The head is also bent forward. – Place both hands on the neck. -Turn the gaze forward. -There is no breath holding in Kurmakásana.	-The majority of students will not be able to place their hands on the neck. -One can try:- Putting the palms on the top of the head or forehead. -Touching the forehead with the tips of the fingers.-Place a scarf or strap around the neck and hold the ends with the hands, (Short or long depending on your flexibility)-Raising the hands with the tips of the fingers pointing to the forehead, but not touching it -Palms facing upward or facing down and touching the yoga mat. -Use the forearms as a lever to work on active stretching to increase the flexibility needed for this ásana.
4. -Sustain for 30 seconds. Repeat 4 times. -For proper compensation of stretching, one should alternate the crossing of the legs, changing the one that was forward to backward.-Assume a resting position at the conclusion of the practice.

Preparatory Steps

Butterfly stretches, yoga mudra.
Eka Pada Rajakapotásana/Sleeping pigeon variation.
Diamond Kurmakásana

Variations

In a seated position bending knees to opposite sides close to the floor and bringing the foot soles together so that the lower limbs are near the floor and in a diamond shape. Then direct the hands between the knees toward the ankles, wrapping the hands around the outside of the ankles. The back is rounded.
Simple-Making the ‘diamond shape with your legs and the soles of the feet together. Float your hands down the legs to rest on top of the ankles. Back is rounded.

Considerations

Safety essentials