Uttana Kurmasana ( Tortoise Pose )

The most classical Hatha Yoga defines one of the most beneficial poses for well-being. The name is Uttana Kurmasana. However, this pose is also mentioned in Ashtanga Yoga, but the origin remains in Hatha Yoga. This is an upside-down version of a normal tortoise pose, also known as uttana Kurmasana. This pose is beneficial in several ways. It not only heals your body but also helps in attaining great advantage for the mind and the soul.

Traditions of yoga say that this pose originated to make one look inside or inward. The concept of this pose was to give calmness to the mind. Therefore, in a yoga sequence, this pose has almost always been the last one to ensure deep relaxation and a quieter mind after a good, rigorous yoga flow. This pose is an invitation, a call to the user to feel the positivity and stay grounded.

Uttana stands for “an intense stretch”, while Kurmasana means “tortoise-like posture”. In this stretch, one has to pull the limbs in, back pointing out like a tortoise.

What is Kurmasana

Kurmasana is the base of Uttana Kurmasana. This is a real tortoise pose, which is a forward bend. In this pose, legs are straightened and placed on the floor. The legs are kept wide apart to open the pelvis. Hands are kept under the thighs, and the upper body is bent forward in a position where the face is between the legs, touching the ground. The pose aims to gain better inner focus and calmness.

A small variation makes this pose an Uttana Kurmasana. Both these variations are known to build stillness, waking the practitioner by removing the external disturbance. This is an intense forward bend; therefore, make sure that your body is strong enough before practising such tortoise bends. Try to keep this stretch for the end of a flow, as the body, by then, comes into the loop of yoga, and the body is producing such heat and energy inside the body.

How to Do Uttana Kurmasana?

Now let’s understand how you can chive this pose:

Roll out your yoga mat!

Then sit upright on your mat and stretch both legs forward and very straight.

Now breathe consciously to release tension from your hips and lower body.

Now make a ‘V’ in between your legs by stretching them a bit wide apart. Not too much and not too less, something in between.

Make sure your spine is straight and long!

Now bend slightly forward.

Now gently start sliding your arms under your thighs while your palms are facing and placed on the mat or floor!

Bend your knees as if pointing upward.

Bring your chest closer to the floor.

Now, bring your feet to your opposite groin in a lotus pose.

Hold your chin with your palms.

You are in a pose where your back is pointing outward, and your body parts are all together in the front!

Take fuller breaths and feel the calm in mind and stretch in the back!

Why You’ll Love Uttana Kurmasana: Real Benefits Explained

There are several benefits that the Uttana Kurmasana, or the tortoise pose, gives us. Some major benefits are as follows:

This pose helps in opening the pelvis and the hip.

It gives a great stretch to the hips, groin, and also the inner thighs.

This pose helps in lengthening the hamstrings by giving a great stretch to the limbs. Those who suffer from tension in the lower back can release it through this pose.

This pose also helps in ensuring a great blood flow in the pelvic area nd also helps in healing and protecting the abdominal organs!

This is a great pose for mental health! This pose promotes calmness and relieves stress.

This pose is also known for making oneself self-aware by removing all the distractions during the practice and feeling oneself!

This is also used as a shoulder and chest opener in Hatha Yoga.

This also releases the emotional baggage and helps in getting great confidence and focus.

Read More: What is Bow Pose (Dhanurasana)?

Uttana Kurmasana is called the turtle pose cue.

Yes, Uttana Kurmasana is known as the turtle pose because of the end posture this pose leads to. This is an upside-down bending pose which makes you resemble a tortoise when it brings the limbs and head inside, only its back is upward, and in a relaxing position! Likewise, this pose also helps in bringing the head, the limbs, nd everything inward, only letting the back round like a turtle and pointing outside and feeling a good stretch.

Final Thoughts: Let the Pose Teach You

This is one of the most beautiful poses mentioned in the ancient yogic wisdom and texts. The upside-down tortoise pose, or the Uttana Kurmasana, is a great stretch. It teaches us the yoga benefits of calmness and stability within. It helps in several ways, like in dealing with daily stress and anxiety. It makes us strong and helps us practice the art of fighting the bad and let the good and positive come.

This pose releases the tension both in the mind and body. It makes one emotionally strong and teaches you how to control your emotions and mind. This posture lets us live freely, away from any thought that stresses us out. It helps in channelling our thoughts in a such way to stay bothered nd happy!

Besides this, when you are mentally healthy, you are also physically well! The only thing that one should mind is practising this intense and complex asana only under the guidance of an experienced yoga teacher. So, use this post for a calm and healthy living!