What are the 6 Steps of Supta Kurmasana & its benefits.

Supta Kurmasana

Introduction of Supta Kurmasana

Many people call this as the Sleeping Tortoise Pose or Reclining Tortoise Pose.  Supta Kurmasana is a great pose to stimulate your back muscles and also improve your digestion. Most yogis call it the most challenging pose in Ashtanga Yoga. It has so many benefits, that you will feel tired counting. This advanced level, seated, forward bent posture also acts a hip opener. 

Supta Kurmasana

Begin by sitting with your knees bent on the floor. The same elbow extends through when one leg is elevated. The elevated leg is then hoisted over the shoulder. The head is snuggled behind the foot, while the shoulder is pushed deeper into the knee crease. The other leg is done the same way, and the ankles are linked on top of each other behind the head. The body leans forward till the head touches the ground. Arms stretch around and back till hands come together to embrace.

This stance is also known as the sleeping tortoise pose.

Steps To Do This Variation:

      First Try Kurmasana
  • In this asana, you have to sit in Dandasana. Your spine should be erect. 
  • Firstly, you have to bend the left knee and keep the left leg on the floor. In the meanwhile, you need to straighten the right one. 
  • With the help of your hands, hold your left leg and lift it and take it over the back. Cross it over at the back, so that the left heel rests on the right shoulder. Your toes should be pointing outwards. 
  • Always remember to keep the back straight, and not hunched. 
  • You have to place both your hands on the floor, and press hard. 
  • Repeat the same process for your right leg.

Note – To do this asana, begin with the traditional Kurmasana steps, except that your forehead will touch the floor in this asana, instead of your chin.

  • Your hands should be resting on the floor in front of you. 
  • Now, you have to slowly take your arms behind the back and clasp them into each other.
  • Hold the pose for 20-30 seconds or 5 breaths. 
  • When you are ready to release yourself from the asana, release the clasp, and bring both the hands to the front of the body. Keep them on the floor. 
  • Press them against the floor beneath and slowly raise the body, and release the legs lock as well. 
  • Bring your legs in front of you, as you would do in the staff pose or Dandasana. 
  • Sit straight and then relax. 

Your gaze should be on your nose or Nasagra Drishti, in Supta Kurmasana. 

Benefits Of Supta Kurmasana

  • The spinal is stretched and stretched in Supta Kurmasana.
  • Tone all of the inner organs.
  • Beneficial for diabetics, constipation, and belly fat.
  • Relieves back and neck discomfort.
  • Supta Kurmasana might aid in headache relief.
  • Stretches the inner and outer thighs, as well as the groyne.
  • Shoulders are stretched.
  • Back and abdominal muscles are strengthened.
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