Kurmasana Steps Benefits and Precautions

kurmasana steps benefits, and precautions

Hello friends, welcome to Natural Health Tips. Today, I will tell you about kurmasana steps benefits, and precautions.

Kurmasana is an advanced level Yoga practice. This asana provides flexibility to your body.

Inside this pose, your body looks like a tortoise, due to which is a bit difficult for the beginner.

This asana makes your waist, hips, shoulders, and neck everything flexible and strong.

Due to the yoga of advanced level, this pose helps in building your muscles.

Why don't you have any kind of joint pain, this asana helps in removing all your pains.

This asana also plays a major role in weight loss. By doing this asana, your metabolism rate increases.

Because of this, your food is digested quickly and your weight loss starts.

That is why you must practice this pose.

Let us now understand kurmasana in detail.

Kurmasana Meaning -

Kurmasana is an Advanced level yoga pose. In this pose, your hands are spread from under your thigh in such a way that the position of your body looks like a tortoise.

This asana is made up of a combination of 2 words.

kurm means - tortoise

Asana Meaning - Pose

For this reason, this pose is known as the Tortoise pose.

In various languages, it is known by various names.

1) Hindi Meaning - कूर्मासना  

2) English Meaning - Tortoise Pose

3) Sanskrit Meaning - Kurmasana

This asana has many benefits to our body, about which we will read in further detail.

How to do Kurmasana-

Preparatory poses-

1) Padhastasana

2) Trikonasana

3) Marjariasana


1) First of all you have to sit with your legs spread over the mat.

2) In the next step, place a gap of about 4 Feet between your legs.

3) Now you have to bend your torso in such a way that your chest touches the ground.

4) Now you have to pass your hands from below the knees.

5) The position of your hand should be such that your palm touches the ground.

6) The position of your face should be such that your chin touches the ground and your eyes should be facing forward.

7) Your breath should work normally during the position.

8) In the Final Position you will look like a turtle.

9) After a little time you have to leave this position slowly.

10) You have to practice this position at least 3 to 4 times.

Follow-Up Poses-

1) Ardha Chakrasana

2) Kapotasana

3) Matsyasana


1) Beginner -         30 to 40 seconds

2) Intermediate -   40 to 50 seconds

3) Expert -               1 minute

Beginner Tips-

Friends, this pose is a little hard to practice. Before practicing it, you must warm up your legs, thighs, waist, etc.

If you do not warm them up, you are afraid of getting hurt or cramped.

So before practicing this posture you should do a basic warmup.

A beginner should stretch his body as much as possible.


1) Seated Side Stretch Pose

2) Seated Side Straddle Pose Hand Wheel

3) Seated Straddle Pose Forward Bend Partner

kurmasana benefits-

1) This posture makes your spine flexible and strong.

2) If you do not have any type of disease or pain related to the spine, this posture helps to eliminate it from the root.

3) This asana reduces your thighs and lowers body fat.

4) By doing kurmasana your metabolism rate improves, due to which your weight loss starts.

5) This posture is very beneficial for your joints, it helps to make them strong.

6) This asana makes your hips and knee muscles flexible and strong.

7) This asana also makes your shoulder and neck muscles flexible and strong.

8) This pose increases blood circulation inside your heart, which causes your heart problem to go away.

9) This posture is very helpful in reducing depression.

10) Regular practice improves your concentration power and memory.

Kurmasana precautions-

1) The beginner should pay little attention while doing this asana because if you pose without practice, you may get injured.

2) The patient with migraine and neck pain should not do this asana.

3) The person suffering from cervical and slipped disc should not pose it.

4) Pregnant women should not practice this asana.

5) It should not be postured even after a knee injury and hip injury.

Questions and answers related to Kurmasana -

Q1) What are the benefits of Kurmasana?

Ans- Friends, doing Kurmasana makes your legs, spine, and thigh flexible and strong.

Q2) What is the meaning of Kurmasana?

Ans- Friends, in the English language kurmasana is known as Turtle Pose or Tortoise Pose.

Q3) What are the variations of Kurmasana?

Ans- Friends, there are many variations of Kurmasana out of which Ardha Kurmasana is one.

Q4) How can I improve my Kurmasana?

Ans - You can improve Kurmasana with Regular Practice, Consistency, and Learning.

Q5) What part of the body benefits from Kurmasana?

Ans - Kurmasana greatly improves the flexibility of your spine.

Q6) Should Pregnant Women do this Pose?

Ans - No, Pregnant Women Should Avoid this Pose. They should first consult with a doctor.

Q7) How can I learn Kurmasana?

Ans - You can learn this asana by joining a yoga class or by reading today's post.

Q8) What are the limitations of kurmasana?

Ans - If you have pain in your hip, back neck, etc. then avoid this pose.

Final words on Kurmasana steps benefits and precautions-

Friends, I hope you have liked today's post-Kurmasana steps benefits and precautions very much.

This pose helps your yoga level from one level to another.

If you are a beginner in yoga, then you should focus on basic yoga for a few months.

As soon as your body yoga starts to become flexible then you should start practicing advanced-level yoga.

Hope you learned something new today.

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