Koormasana (Tortoise Pose)

Koormasana (tortoise pose) is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Koormasana (Tortoise Pose) 

• Sit on the ground with the legs outstretched.
• Separate the feet as wide apart as is comfortable.
• Bend the knees slightly, keeping the heels in contact with the floor.
• Lean forward from the hips and place the hands under the knees, palms facing either up or down.
• Lean further forward and slowly slide the arms under the legs.
• The knees may be bent more if necessary.
• Slide the arms sideways and backward until the elbows lie near the back of the knees.
• Do not tense the back muscles.
• Slowly push the heels forward and straighten the legs as far as possible. 
• The body will simultaneously bend further forward as leverage is applied on the hands and legs. 
• Gradually, keeping the awareness of breath and relaxation, move the body forward until the forehead or chin touches the floor between the legs.
• Do not force or strain in any way.
• Fold the arms around the back and interlock the fingers of both hands under the buttocks.
• This is the final position.
• Relax the whole body, close the eyes and breathe slowly and deeply.
• Stay in the final position for as long as is comfortable. Return to the starting position.
• Perform a counterpose and then relax in shavasana.

Breathing pattern while doing Koormasana (Tortoise Pose) 

• Exhale while bending forward. Breathe normally in the final position.

Sequence of doing Koormasana (Tortoise Pose) 

• Follow or precede with a backward bending asana such as bhujangasana, matsyasana or supta vajrasana. Poorna dhanurasana is the perfect counterpose for koormasana.

Koormasana (Tortoise Pose) Benefits 

• Koormasana tones all the organs of the abdomen and is helpful in managing diabetes, flatulence and constipation. 
• It increases circulation in the spine, soothing the nerves and relieving head and neck ache. 
• It induces introversion, mental relaxation, composure and a sense of inner security and surrender. 
• Passion, fear and anger subside, and the body and mind are refreshed through this practice.

Precautions while doing Koormasana (Tortoise Pose)  

• Those suffering from slipped disc, sciatica, hernia or chronic arthritis should not perform this asana. It should only be attempted if the spine is sufficiently flexible.

Note:

This asana induces spontaneous pratyahara, sense withdrawal, which is symbolized by the tortoise:

The Bhagavad Gita (2:58)states, “When one can withdraw the senses from association with other objects, as a tortoise withdraws its limbs from external danger, then one is firmly fixed on the path towards wisdom. ” Koorma means ‘tortoise’, and this posture looks like one too.