Koormasana – Turtle pose

School of Yoga explains Koormasana (Turtle Pose)


Koormasana (Turtle pose)

Koormasana technique (Should be learned under supervision)

  • Sthithi (starting) position: Sit upright, feet stretched forward. Keep hands to the side.
  • Spread your legs apart. Breathe in and bring your hand between the legs.
  • Breathing out bend the torso forward while sliding the hands forward towards your feet.
  • Slide the hands below the legs and towards the back as far as possible.
  • Hold for 5 counts. Increase to 10 counts.
  • Breathing in, bring the hands towards the front.
  • Resume Sthithi position.
  • The drishti (gaze) recommended is focus on the Svadishtana Chakra.

Koormasana benefits 

  • This asana forces the pelvic floor apart and increases its flexibility.
  • The downward pressure increases peristalsis and cures constipation.
  • This asana rejuvenates the cartilage and muscles in the spine and the sympathetic and parasympathetic nervous system.
  • This asana is good for addressing menstrual problems
  • The muscles of the back get strengthened.

Koormasana contraindications 

  • People with lower back problems must perform this asana only under supervision of a physician.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Koormasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Yama, Niyama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

  • Do not do this exercise if one has high BP, lumbar spondylitis, hernia or renal disease etc.
  • In the beginning, this asana can be very difficult owing to the resistance offered by the hip joint and inability to bend forward. It is important to remember that with practice flexibility and benefits will increase. 
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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