Ardha Kurmasana - Half Tortoise Pose

Submitted by Kevin Pederson on November 9, 2010

Ardha kurmasana (The Half Tortoise Pose)
This Yoga pose is meant to imitate the way a tortoise is and therefore it is known as the Half Tortoise Pose. There are several benefits that are associated with this pose, which makes it very popular across the globe. The Half Tortoise Pose is believed to help not just the body, but also the mind and spirit. Given below are the steps that should be performed, in order to practice this Pose correctly:
• Sit down on your knees, preferably using a yoga mat
• Lean your body forward, folding at the waist; as you bend make sure that your bottom is near your ankles
• Allow your forehead to rest on the mat and stretch your arms out in front of you, with your palms touching the floor
• Put your hands together so that the sides of your hands are resting on the floor
• Stretch your arms as much as you can, at least till you feel the stretch in your shoulders and along the back of your arms
• Ensure that you hold this position for at least 30 seconds while you breathe deeply

Half Tortoise Pose Bikram Yoga
Bikram Yoga refers to a style of yoga in which a series of 26 yoga poses are performed in a particular order, in an environment where the temperature is above 100 degrees Fahrenheit. Since all the 26 poses need to be performed twice, it takes about 90 minutes or so, to complete one session. The Half Tortoise Pose Hatha Yoga Posture has been also been incorporated in Bikram Yoga. Ardha Kurmasana (The Half Tortoise Pose) is the 21st pose in the entire series.

Benefits of the Half Tortoise Pose postures
• Provide maximum relaxation to the body
• Improves the circulation of blood and air to the brain
• Tones up the abdomen and the thighs
• Problems related to indigestion, constipation and flatulence reduce
• Increases hip flexibility
• The lower part of the lungs get stretched, which is good for asthma
• Controls blood sugar levels and diabetes
• Alleviates stress, insomnia and migraine.

The Half Tortoise Pose is a fairly easy pose that can be practiced even by those who are beginners. Advanced yoga practitioners usually perform the pose in order to warm their bodies up, for more advanced poses. However, before practicing any yoga pose, it is important to consult a doctor and get an approval.

Ardha Kurmasana is also known as Half Tortoise Yoga Asana. Due to its resemblance to a tortoise it is known as the tortoise pose. This yoga asana can prove to be very beneficial to your body in every possible way. By performing this asana regularly and properly our bodies can be rejuvenated. The organs get stretched to its maximum with every movement of this asana.

The shoulder movement gets improved and so does the muscles in the corresponding areas. The abdominal muscles gets toned and become more flexible. The asana stretches the lower part of the lungs which is good for your breathing. It also increases the lung capacity which proves to be crucial if you have breathing problems like asthma. The pressure put on your neck and head improves migraine problems. It can be stated as a stress buster due to its stress relieving capacity.

Stomach related problems are solved too. If you suffer from indigestion or constipation this asana helps to improve it greatly. The digestive system is up and running with the help of the asana. Fresh supply of blood is provided to each and every organ for a smooth flowing bodily system. It relaxes the brain by the fresh supply of blood. Many of your sleeping problems are addressed by performing this asana. It is a good cure for insomnia.

Backache problems can termed as a thing of past. Ardha Kurmasana stretches the spine which relieves you from any backache or spine problems. Due to the level of blood circulation, your heart remains fit and fine. The bending and stretching increases the level of flexibility of your arms and hips. Toning gives great shape to your body which keeps you positive and healthy.

The internal organs are massaged very well to bring the extra zest needed for your body. It serves as a great remedy for anemic as well as diabetic patients. The pressure on the thigh and legs makes it strong and sturdy. It also tones the thigh muscles due to the position in which the asana is done. The spine is elongated by the stretch provided during the asana. It is a benefit in disguise, as it cures many ailments.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.