Uttana Kurmasana (Upside-Down Tortoise)
In Sanskrit Kurma is known as tortoise. Thus this asana is also known as the Upside down tortoise as per the lay out or positioning. This asana can be performed as follows;
- Sit in Dandasana or the staff pose.
- Now slowly go into the Vajrasana.
- Now stretch out your back from the tailbone towards the head.
- Keeping your back straight but not stiff start bending forwards and reach out for the floor and rest your head on the floor.
- Place your nose closer to the knees and then stretch out your arms backwards to your feet.
- When in this position your palms and the feet should rest parallel to each other and the palms must also be facing upwards to the ceiling.
- To come out slowly come back to the first or the beginning position and relax down.
The benefits of this asana are:
- Helps to open out the thighs, hips, back and shoulders.
- Increases concentration since it keeps the focus of the mind inwards.
- Useful in various ailments of neck.
- Helps in the improvement of the respiratory rate.
- Even reduces down the bulkiness in and around the abdomen.
- Also increases the blood flow to the brain.
- Very beneficial for those suffering from constipation, indigestion and nervous weakness.
Precautionary measures for this asana are:
- Should not be practiced by a person with recent injury to hips, shoulders, neck or back.
- Also if suffering from muscle pull should not practice this asana.