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31. Kurmasana
Tortoise Pose
To enter k?rm?sana a practitioner sits with the legs outstretched, feet as wide apart as possible. The knees are bent slightly, keeping the heels in contact with the floor. The body is leaned forward from the hips and the hands slid under the knees. The body leans forward (bending at the hips) to allow the hands and arms to slide sideways and backward (under the knees) until the elbows lie near the back of the knees. The heels are pushed forward and legs straightened as much as possible. The forehead or chin is brought to touch the floor. The arms are further brought around the back to interlock the hands under the buttocks
Tortoise Pose Health Benefits Of Kurmasana & Its Variations Yoga has many beneficial poses for the human body and Kurmasana or Tortoise pose is just one of them. The Tortoise pose is so called because the final position the person to the end of the pose resembles that of a tortoise ? the person
1. Activates the internal organs and is particularly helpful for problems in the lower abdomen. Refreshes the whole body. Stimulates the solar plexus and helps to dispel depression. The Asana promotes mobility of the hips and stretches the back and leg muscles.
2. This pose helps you to stretch your back and your legs.
3. It helps to improve the functioning of the digestive and respiratory systems.
4. It helps to lengthen the muscles along your back.
5. The organs in the abdomen are stimulated during this posture.
6. The posture helps you to spread out both your shoulders and your hips.
7. It aids in relaxation as the neck , head and shoulders relax during this pose.
8. The spine is elongated during the practice of this yoga posture.
9. Any tightness that is present in the lumbar and sacrum areas are released during this pose.
1. Never overstrain the muscles while attempting this pose.
2.If you are a beginner or even regular into yoga, stay within your limits and listen to your instructor for guidance to do the pose.
3. Breathe in and breathe out the way you would under normal circumstances while you are in final position of this pose.
4. Also bear in mind that this pose should not be performed if you are suffering from any recent arm, hip or shoulder injuries.
Face on the floor

Shalabhasana I
Purna Chakrasana
Dhandayaman Ekapada Sikandasana
Parirutha Janu Shrishasana
Supta Baddha Konasana
Suptha Veerasana
Urdhwamukha Tittibhasana
viparita karani
Vipareetha Shalabhasana
Mayurasana I

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