Upside Down Tortoise Pose (Uttana Kurmasana)

The Sanskrit word “Kurma” means tortoise. Thus this asana is also known as the Upside down tortoise as per the lay out or positioning.

Benefits of the Upside Down Tortoise Pose (Uttana Kurmasana):
Uttana Kurmasana (Upside Down Tortoise) helps to open out the thighs, hips, back and shoulders. Performing Uttana Kurmasana (Upside Down Tortoise) increases the blood flow to the brain thereby increasing concentration since it keeps the focus of the mind inwards. Uttana Kurmasana (Upside Down Tortoise) also reduces down the bulkiness in and around the abdomen.

How to perform the Upside Down Tortoise Pose (Uttana Kurmasana):
- Start the asana with Dandasana (staff pose).
- Now slowly go into the Vajrasana while slowly stretching out your back from the tailbone towards the head.
- Keeping your back straight but not stiff and start bending forwards to 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.
- The palms and the feet should rest parallel to each other and the palms must also be facing upwards to the ceiling.
- Hold the posture for 30 seconds to 1 minute while breathing-in and out.
- Now slowly return back to starting position.

Durations/Repetitions of the Upside Down Tortoise Pose (Uttana Kurmasana):
Hold the posture for 30 seconds to 1 minute while breathing-in and out and repeat the same thrice.

Difficulty Level and Advancement of the Upside Down Tortoise Pose (Uttana Kurmasana):
Uttana Kurmasana (Upside Down Tortoise) is a difficulty level 5 asana recommended for intermediate yoga practitioner.

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