Benefits of Kurmasana and How to Do it by Dr. Himani Bisht
By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Oct 25, 2024 Published on: Jan 30, 2023
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By Dr. Himani Bisht +2 more
Table of Contents
Do you wonder how yoga has become a celebrity-endorsed tool to live a good life over the past few years? Yoga has moved from ashrams in India to fitness studios, gyms and church basements in Europe, Australia and North America. The modern world consists of virtual yoga, where you find videos, online yoga sites, practice pages and blogs that teach you how to do yoga. Yoga consists of various gestures (mudra), breathing techniques (pranayama) and postures (asanas) that may contribute to several health benefits.1 Kurmasana is a posture that is practiced in yoga. Let us look at some of the health benefits of kurmasana.
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. The health benefits of kurmasana can be maximised when it is practiced in the morning, an hour before sunrise. Kurmasana has two variations. One is supta kurmasana, the inclined or sleeping tortoise pose, and the other is ardha kurmasana, the half tortoise pose. In supta kurmasana, the forehead touches the floor, whereas in ardha kurmasana, the body is halfway. Uttanasana, which is forward-bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana.2
Kurmasana is preferably practiced early in the morning on an empty stomach. You can do kurmasana in the following steps:
Some interesting facts about kurmasana are:
Based on my observations, Kurmasana must be practised early morning to avail of its maximum benefits. The best time to perform kurmasana is just an hour before the sunrise. To start with, you must perform certain yoga postures like utkatasana, garudasana, uttanasana, etc. involving the hip, back, and thigh followed by kurmasana.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Some of the potential benefits of kurmasana are as follows:
While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs.2 However, more studies are required to check if kurmasana may be beneficial for the respiratory system. Therefore, you must consult your doctor if you suspect any issues in the respiratory system.
The essential muscles of the entire body may be stretched as you practice kurmasana while paying attention to the alignment; the hamstrings, the entire abdominal muscles, followed by the muscles of the neck, shoulders, glutes, diaphragm, etc. Blood circulation, flexibility and range of motion may improve with stretching. As a result, the metabolism of the body might improve.2 However, further research is required to check if kurmasana can help to improve the metabolism. Therefore, you must consult your doctor if you suspect any issues with your metabolism.
The muscles at the lower end of the spine, or the lumbar region, may be released as you move the spine forward, easing stiffness and giving it a massage. The pose might make the lumbar spine stronger and gives it a toned appearance due to its role in rotation, flexibility, and strength.2 However, further studies are required to check if kurmasana may help to strengthen the spine. Therefore, you must consult your doctor if you suspect any abnormality in your spine.
In Kurmasana, the spine may be elongated, and the body folds forward, bringing the chest, pelvis, and abdomen closer to the ground. The flow of energy to the spine and the flow of blood to the body parts may be increased as a result of this movement; blockages may be opened.2 However, further studies are required to check if kurmasana may help to improve blood circulation.
A study by Balaji et al. in 2012 showed that practicing kurmasana may improve immunity. Kurmasana may support the thymus gland, which produces white blood cells that may fight against infections.3 However, further studies are required to check if kurmasana may help to enhance immunity. Therefore, you must focus on building your immunity.
A study by Khedikar et al. in 2018 showed that a yoga protocol consisting of kurmasana might help in the case of diabetes mellitus. Practicing a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity.4 However, further studies are required to check if kurmasana may be beneficial for diabetes. You must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels.
A study by Dwivedi et al. in 2022 showed that a yoga protocol consisting of kurmasana might be beneficial in managing anxiety. Practising yoga may help increase the levels of gamma amino butyric acid (GABA), a chemical messenger in the body, whose increased levels may reduce anxiety.5 However, further studies are required to check if kurmasana may be beneficial for anxiety. Therefore, you must consult your doctor if you have symptoms of anxiety.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
You must perform kurmasana while keeping attention to your body limits. Regular practice might extend your body limitations. I would also recommend practising kurmasana at a slower pace and having an empty stomach to allow your body expansion to the fullest.
Dr. Rajeev Singh, BAMS
The risks associated with kurmasana may be as follows:
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice kurmasana with precautions.
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. Kurmasana is one of the core postures known to have several benefits for the human body. Kurmasana may be beneficial for lung infections. It may reduce chest pain caused due to over-tiredness. Kurmasana may help manage weight, lower blood sugar levels, strengthen the spinal cord, improve heart health, enhance immunity and reduce anxiety symptoms. People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana. However, it is advised to do the pose under the guidance of a trained yoga professional.
Uttanasana, which is forward bending, garudasana (eagle pose) and utthita parsvakonasana (extended side angle pose) are some of the preparatory poses for kurmasana.2
While doing kurmasana, the upper torso may be contracted, the arms may be stretched, and the lungs and chest may be pressed against the floor. The contraction of the upper torso muscles may further develop flexibility and improve the working of the respiratory organs.2 However, you must consult your doctor if you suspect any issues in the respiratory system.
People suffering from sciatica, hernia, severe arthritis or slipped disc should avoid doing kurmasana.2 However, it is advised to do the pose under the guidance of a trained yoga professional.
Practicing a yoga program consisting of kurmasana may reduce blood sugar levels and increase insulin sensitivity.4 However, you must check your blood sugar levels regularly and consult your doctor in case of abnormal blood sugar levels.
Kurmasana is also known as the tortoise pose. The word ‘kurma’ means tortoise, and ‘asana’ means posture. The pose kurmasana is inspired by the characteristics of a tortoise. A tortoise withdraws inwards when it suspects any threat around. Similarly, while practicing kurmasana, we unfold a feeling of connecting with our spiritual core by moving inwards.3
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