Uttana Kurmasana Benefits & How to Do it?

Uttana Kurmasana

Uttana Kurmasana is a yoga pose also known as extended turtle pose. This pose provides stretch to the spine, hamstrings and shoulders. It promotes flexibility and strength in the lower back and legs. Uttan Kurmasana increases hip flexibility.

This asana cures all respiratory and throat related diseases. This asana cures asthma, bronchitis, TB. Cures diseases etc. Reduces abdominal obesity. The waist becomes thin, flexible, beautiful and attractive. This asana is more useful for the stomach, throat, knees etc.

The benefits of this asana are similar to the benefits of Kukkut Asana. The only difference is that in this the body becomes more compressed and gets tied into one shape. In the compressed state of the body, when we keep the head down and the calves remain above the elbows, then pressure is generated in all the organs.

By doing this asana, circulation of new blood in the entire body increases at a rapid pace. This asana is especially practiced to remove frozen blood from the muscles.

How to Do Uttana Kurmasana

Uttan Kurmasana is practiced in Padmasana. In Padmasana, hands come out from between the thighs and calves and hold the shoulders and then lie down straight on the ground. This is Uttan Kurmasana. The only difference between Kukkutasana and Utthan Uttan Kurmasana is that in Uttan Kurmasana, instead of keeping the palms on the ground, we hold the shoulders with them and the body remains on the ground in the position of Padmasana.

Benefits of Uttana Kurmasana

Uttana Kurmasana, or Extended Tortoise Pose in yoga, offers various benefits:

Flexibility: Increases flexibility in the hips, hamstrings and spine.

Strengthens the back: Strengthens the lower back muscles.

Hip Opener: Opens the hips, reduces stiffness.

All the nerves are purified: By doing this asana, all the nerves of the body are purified. Which strengthens the nervous system and provides relief in diseases caused by its weakness.

Beneficial in diabetes: This asana is very beneficial for diabetes patients. This asana provides relief from diabetes because it helps in activating the pancreas.

Beneficial in stomach diseases: This asana is beneficial in stomach diseases.

Benefits in back pain: Practicing this asana provides quick relief from back pain. Back pain is pain that is usually felt in the muscles, nerves, bones, joints or other structures of the spine.

Navel center remains fine: By practicing this asana, the navel center remains fine.

Stimulates the Thyroid Gland: Extension of the neck stimulates the thyroid gland.

Balances the nervous system: Helps balance the sympathetic and parasympathetic nervous systems.

Contraindications for Uttana Kurmasana

♦ Keep breathing steady and deeply throughout the asana. Avoid holding your breath.

♦ Ulcer patients should not do this yoga asana.

♦ Those who have high blood pressure should not do this.

If you have a history of back, neck, or shoulder injuries, approach Uttana Kurmasana with caution. Consult with a healthcare professional or yoga instructor to assess its suitability for your condition.

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