Benefits of Ardha Kurmasana and How to Do it By Dr. Himani Bisht

Introduction:

Yoga is an age old-practice rooted in India that has now flourished across the globe. Yoga has become a trendsetter in maintaining mental, physical and spiritual well-being. Yoga includes the practice of a set of yoga postures called asanas and breathing techniques called pranayamas. Asanas and pranayamas are considered the key to improving physical strength, balance, flexibility and overall well-being. Honourable Prime Minister Shree Narendra Modi has rightly said, “Yoga is a zero-budget health insurance”.  In this article, we will explore the health benefits of one such asana, ardha kurmasana.¹ 

What is Ardha Kurmasana?

Ardha kurmasana is a forward-bending asana that is a part of Bikram yoga, a popular heated yoga practice including twenty-six yoga postures and two breathing exercises. Ardha kurmasana is a variation of kurmasana or the tortoise pose. In kurmasana, the legs are straight and the hands are locked beneath the legs, whereas in ardha kurmasana legs are in a kneel-down position and the hands are in the namaskara position. The name is derived from the Sanskrit words “ardha”, meaning half, “kurma”, meaning a tortoise, and “asana”, which means yoga pose. In English, this translates to half-tortoise yoga. This pose involves a forward-bend in a seated kneel-down position. Let us now learn more about the ardha kurmasana steps and benefits.^{2, 3} 

How to Do It?

Ardha kurmasana must be done correctly for maximum health benefits. One may perform ardha kurmasana in the following manner: 

• First, sit on your knees and place your palms on the thighs.  
• Next, inhale and raise your arms above the head and bring your palms together in a namaskar position. 
• Stretch your body and slowly bend forward and try to touch your forehead gently on the floor.  
• Your hands will be in the namaskar position with the elbows touching the ground.  
• As you bend forward and your hips rest on the heels, take a deep breath and hold this deep stretch for 20 seconds. 
• Now, gently return to the original position and relax.⁴ 

Note- it is best to practice any asana empty stomach or a minimum of four hours have elapsed since you had a meal, whichever is sooner. The best time to practice ardha kurmasana is early morning, as the body is active and fresh. 

In my experience, abdominal pain and discomfort during menstrual periods are typical complaints among women. According to a recent study, researchers believe that the regular practice of Ardha Kurmasana, when done along with other yoga asanas, may lessen the menstrual symptoms up to a great extent in these ladies.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do You know?

• Swapan Kumar from Faridabad, India, holds the world record for the longest ardha kurmasana performance. On November 2020, Swapan Kumar performed this asana for one hour and one minute forty-nine seconds. 
• Ardha kurmasana is known to activate the Manipura and Muladhara chakra.  
• Other variations of ardha kurmasana include kurmasana (tortoise pose), supta kurmasana (reclining tortoise pose) and uttana kurmasana (upside-down tortoise pose). 

Benefits of Ardha Kurmasana:

Keeping the origin and history in mind, let us now discuss some benefits of ardha kurmasana, which will make this asana worth trying. Enlisted below are a few health benefits of ardha kurmasana: 

1. Benefit of Ardha Kurmasana in Insomnia

No matter what our age, all of us are dealing with more stress lately, which disturbs our sleep cycle and may lead to sleep disorders like insomnia. Jonathan et al. in 2011, the results of this study showed that the practice of yogasanas like ardha kurmasana improved sleep quality and duration and thus, may positively impact insomnia. It is advised not to consider the practice of ardha kurmasana as an alternative to modern medicine and consult your doctor for proper treatment of insomnia. Additionally, you should practice this asana strictly under the guidance of a qualified trainer.⁵ 

2. Benefit of Ardha Kurmasana for Depression

Literature studies show that the practice of Yogasanas may have a positive impact on mental health. Maren et al. conducted a study in 2019 and the results of this study showed that the practice of Yogasanas like ardha kurmasana may help in managing depression. Additionally, this asana helped in reducing anxiety and hopelessness and improved the quality of life and mental health symptoms. Thus, it can be concluded that the practice of ardha kurmasana may have the potential to manage depression. To claim these effects with greater reliability, we will need more studies. It is therefore advised to consult your doctor for the proper treatment of depression and not rely on this asana alone. Additionally, the practice of ardha kurmasana should be strictly done under the supervision of a qualified trainer.² 

3. Benefit of Ardha Kurmasana on Lipid Panel

A lipid panel is a test done to measure the amount of cholesterol and other fat components in the body. Did you know, yoga practice may help in improving lipid panel? Zoe et al. in 2015, conducted a review, the findings of this review state that the practice of Bikram yoga may help in reducing total cholesterol and low-density lipoprotein. Thus, the practice of ardha kurmasana, a part of Bikram yoga, may positively impact the lipid panel. It is advised to consult your doctor for proper management of an abnormal lipid panel. You should practice ardha kurmasana under the supervision of a qualified trainer only.⁶ 

4. Benefit of Ardha Kurmasana on Bone Mineral Density

Bone mineral density (BMD) is a test done to measure the amount of minerals like calcium and phosphorus in bones, which are important indicators of bone health. Any decrease in BMD can increase the risk of bone disorders like arthritis. A review was conducted by Zoe et al. in 2015, which stated that Bikram yoga intervention caused an improvement in BMD. Thus, there is a potential that the practice of ardha kurmasana, part of Bikram yoga, may have a positive impact on BMD and may reduce the risk of fractures. However, there are limited studies that claim these results, so you should not rely on this asana alone and consult a doctor for proper treatment. Additionally, it is best to practice this asana under the supervision of a qualified trainer.⁶ 

5. Benefit of Ardha Kurmasana on Musculoskeletal Fitness

Literature studies show that the practice of yogasanas may have a positive impact on musculoskeletal fitness (muscular strength, endurance and power). A review was conducted by Zoe et al. in 2012 that stated that the practice of ardha kurmasana, as a part of Bikram yoga, produced beneficial changes in muscular strength and flexibility. Thus, ardha kurmasana may positively impact musculoskeletal fitness. However, you should not rely on ardha kurmasana for the management of any musculoskeletal abnormality and consult a doctor for proper management. Also, practice this asana under the supervision of a qualified trainer.⁶ 

Other Benefits of Ardha Kurmasana

• The practice of Bikram yoga and, thus, ardha kurmasana may help in reducing blood pressure.⁶ 
• The practice of ardha kurmasana, which is a part of Bikram yoga may help in weight loss.⁷ 
• The practice of ardha kurmasana, part of Bikram yoga may help improve the ability of the body to utilize glucose, and thus decrease glucose overload and may be helpful in managing diabetes.⁶ 

Note- The benefits mentioned above of ardha kurmasana are studied in a limited human population. To ascertain these claims in humans, more studies are required.  

Although the practice of Yoga may help in the development of the mind and body; however, you should not consider yoga as an alternative to modern medicine. It is advised not to rely on Yoga alone to treat any condition. Kindly consult a qualified doctor for proper treatment. Additionally, any asana practice should be done under the supervision of a qualified trainer. 

In my experience, Ardha Kurmasana posture should not be performed if you have sciatica, a slipped disc, a hernia, or persistent arthritis. You can do the position when your injury has healed. I strongly recommend the practice of this yoga asana under the expert’s guidance to avoid any injury.

Dr. Rajeev Singh, BAMS

Risks of Ardha Kurmasana:

While performing Ardha kurmasana, precaution needs to be taken in the following conditions: 

• Pregnant women, children and the elderly, as there is limited data regarding the safety of this asana in these special groups. 
• The states of exhaustion, hurry and illness. 
• After having a heavy meal. 
• During menstruation. 
• In cases of sprains and other injuries. 

Following are the contraindications of ardha kurmasana: ⁸ 

• Avoid practising any yoga asana, including ardha kurmasana, on an uneven surface, as this will cause discomfort. 
• In case of any surgery and fractures, the practice of ardha kurmasana should be avoided. 

Conclusion:

Ardha kurmasana is a forward-bending asana which is a part of Bikram yoga, a popular heated yoga practice which includes twenty-six yoga postures and two breathing exercises. Ardha kurmasana is a variation of kurmasana or the tortoise pose. In kurmasana, the legs are straight and the hands are locked beneath the legs, whereas in ardha kurmasana legs are in the kneel-down position and the hands in the namaskara position. The name is derived from the Sanskrit words “ardha”, meaning half, “kurma” meaning a tortoise, and “asana”, which means yoga pose. In English, this translates to half-tortoise yoga. The practice of this asana may have a positive impact on depression, insomnia, lipid panel, bone mineral density, muscular strength and blood pressure. 

Frequently Asked Questions (FAQs):

References:

1. Maren et al. “Community-Delivered Heated Hatha Yoga as a Treatment for Depressive Symptoms: An Uncontrolled Pilot Study.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 25,8 (2019): 814-823. doi:10.1089/acm.2018.0365. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763961/#!po=12.9630 
2. B.K.S Iyengar. Light on Yoga. The bible of Modern Yoga-Its Philosophy and practice-by the world London: Thorsons.1966; 108-109. Available at:   https://mantrayogameditation.org/wp-content/uploads/2019/12/Light-on-Yoga_-The-Bible-of-Modern-Yoga-PDFDrive.com-.pdf    
3. Ardha Kurmasana 101yogasan. Available at: https://101yogasan.com/diarrhea/ardha-kurmasana.htm 
4. Jonathan et al. YOGA FOR IMPROVING SLEEP QUALITY AND QUALITY OF LIFE OF OLDER ADULTS IN A WESTERN CULTURAL SETTING, March 2011. Available at: https://core.ac.uk/download/pdf/15620072.pdf 
5. Zoe L et al. “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations.” Evidence-based complementary and alternative medicine: eCAM vol. 2015 (2015): 428427.   
6. Michael J Buono. “The physiological responses to Bikram yoga in novice and experienced practitioners.” Alternative therapies in health and medicine vol. 20, 4 (2014): 12-8. Available at: https://pubmed.ncbi.nlm.nih.gov/25141359/ 
7. Ministry, Y.A, Do’s and Don’ts of Yoga practice. Available at: https://yoga.ayush.gov.in/blog?q=58   

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