Yoga in India

Menu

• Home
• About Us

Hatha Yoga

• Hathayoga Pradipike
• Original Text
• Commentary
• Yogasana (Posture)
• Pranayama

Hatha Yoga>Asana>Utthana Kurmasana (Extended tortoise pose):

Procedure :

Sit on the ground. Perform Padmasana. Insert the hands between the muscles of thigh and calf. Bend the elbows below the calf and bring them near the face. Hold the chin and support the neck by both the hands. This Asana is also called Garbha-Pindasana.

Breathing

Exhale while bringing the hands towards the chin. Breath normally in the final position. In the final position breath is not deep as the stomach and lungs are contracted.

Duration of Asana

Do it as long as you feel comfortable.

Meditation

For physical purposes meditate on the breath. For spiritual purposes meditate on the Manipura chakra.

Benefits

It is one of the Asanas prescribed in Hathayoga Pradipike. This Asana gives many psychological benefits. Nervous system becomes calm. Mind becomes peaceful and silent. This Asana regulates the Adrenal glands. It increases hunger. Awareness of balance will grow.