कूर्मासन

Kurmasana 
Kurmasana (Sanskrit: कूर्मासन; IAST: Kūrmāsana), Tortoise Pose, or Turtle Pose is a seated forward-bending asana in hatha yoga and modern yoga as exercise. It is named after the resemblance of the body in the pose to a tortoise withdrawing into its shell.

 Etymology and Origins 
The name comes from the Sanskrit words Kūrma (कूर्म), meaning "turtle" or "tortoise," and Asana (आसन), meaning "posture" or "seat.

In Hindu mythology, the pose is dedicated to Kurma, the tortoise incarnation (avatar) of the god Vishnu. The Ahirbudhnya Saṃhitā (c. 7th century) mentions a pose called Uttana Kurmasana, and the pose is illustrated in the 19th-century text Sritattvanidhi. The modern variation of the pose is described in detail in B. K. S. Iyengar's seminal 1966 text Light on Yoga.

 Description 
To enter Kurmasana, the practitioner sits with legs outstretched and spread wide apart. The knees are bent slightly, allowing the arms to slide underneath them from the inside, with the palms facing down or back. The body then folds forward at the hips, bringing the chest and chin toward the floor. The legs are then straightened as much as possible, pressing the arms into the ground.

The pose is designed to withdraw the senses (Pratyahara), mimicking a tortoise withdrawing its limbs into its shell. It is considered an advanced forward bend that requires significant flexibility in the hips, hamstrings, and shoulders.

 Variations 

 Supta Kurmasana 
Supta Kurmasana (Sleeping Tortoise Pose) is an advanced variation where the feet are crossed behind the head, and the hands are clasped behind the lower back. In the Ashtanga Vinyasa Yoga system, this pose is part of the Primary Series and is considered a "gateway" pose to the intermediate series.

 Ardha Kurmasana 
Ardha Kurmasana (Half Tortoise Pose) is a distinct variation often practiced in Bikram Yoga. It begins in a kneeling position (Vajrasana), with the practitioner bending forward to touch the forehead to the floor while keeping the hips on the heels and arms stretched forward.

 Uttana Kurmasana 
Uttana Kurmasana (Upside-Down Tortoise Pose) involves sitting upright in a cross-legged position (like Padmasana), threading the arms through the gap between the thigh and calf, and grasping the neck or face. This variation is often associated with the Garbha Pindasana (Embryo in the Womb Pose).

 Benefits 
The pose is claimed to tone the spine, activate the abdominal organs, and soothe the nervous system. B. K. S. Iyengar states that the pose prepares the mind for meditation by disciplining the senses.

 See Also 

 Upavistha Konasana (Wide-Angle Seated Forward Bend)
 Garbha Pindasana (Embryo Pose)

 References 

 Sinha, S. C. (1996). Dictionary of Work: Physics and Mathematics. Atlantic Publishers & Dist. p. 112. ISBN 978-81-7156-605-3.
 Iyengar, B. K. S. (1979) [1966]. Light on Yoga: Yoga Dipika. Schocken Books. pp. 288–289. ISBN 0-8052-1031-8.
 Swenson, David (1999). Ashtanga Yoga: The Practice Manual. Ashtanga Yoga Productions. p. 116. ISBN 978-1-891252-08-2.