Tortoise - Kurmasana

Try out this Asana with me?, Health Challenge Invite. K?rm?sana

STEPS :

1. Sit comfortably on the floor and stretch your legs in the front. Make sure that your spine is erect and neutral.
2. Your hands must be placed close to your hips on the floor.
3. Now slowly press your thighs into the floor and raise your chest while inhaling and exhaling deeply.
4. Spread your legs away from each other as much as you comfortably can.
5. Inhale and bring your arms in the front.
6. Exhale and bend your torso slightly and put your hands below your knees.
7. Straighten your hands outwards from under the knees.
8. Exhale deeply and bend your chest in the front.
9. Lower your head so that your chin touches the floor.
10. Keep your head neutral and gaze ahead.
11. Hold the pose for as long as you can and return to the starting position.

Benefits

• It stretches your legs, back, shoulders and chest also.
• It improves the functions of the respiratory and digestive systems.
• It lengthens the back muscles.
• Beneficial in Asthma, constipation and flatulence.
• Useful in sleeping disorder like Insomnia.
• Anxiety buster.

Who Can Do

Consult a doctor before beginning an exercise regime.