Mastering Kurmasana and Supta Kurmasana from the Ashtanga Yoga Primary Series

Ashtanga Yoga, a dynamic and structured style of yoga, offers a comprehensive series of postures that progressively lead practitioners towards self-awareness and well-being. There are a handful of postures within the Ashtanga Primary Series that tend to be a bit more challenging that others. Yoga asana’s Kurmasana and Supta Kurmasana are among those more difficult poses. In this blog post, we'll delve into Kurmasana and Supta Kurmasana - their benefits, contraindications, step by step instructions for taking these yoga poses as well as tips and modifications.

Kurmasana: The Tortoise Pose
Kurmasana, or tortoise posture, is the twentieth pose of the primary series, and the fifteenth seated asana from Ashtanga’s first series. It's a seated forward bend that requires a combination of flexibility, strength, and focused breathing.

Benefits of Kurmasana

• Deep Hip Opening: Kurmasana is a profound hip-opening pose that targets the external rotation of the hips. It helps release tension in the hip flexors, groin, and inner thighs, leading to increased flexibility and mobility in this area.

• Spinal Flexibility: The forward bend in Kurmasana encourages a gentle stretch along the entire length of the spine. This can alleviate tightness in the back and contribute to better posture.

• Abdominal and Digestive Stimulation: The compression of the abdomen in Kurmasana stimulates the digestive organs, promoting healthy digestion and efficient functioning of the digestive system.

• Calming and Grounding: The deep focus on breath and alignment in Kurmasana can have a calming effect on the nervous system, helping to reduce stress and anxiety. The pose encourages a sense of inner grounding and tranquility.

• Increased Awareness: Kurmasana demands concentrated awareness on the breath and body alignment, fostering mindfulness and presence. This heightened awareness can extend beyond the mat, benefiting daily life.

Click here to watch our full tutorial on Kurmasana & Supta Kurmasana

Supta Kurmasana: The Reclining Tortoise Pose
Supta Kurmasana, or the Reclining Tortoise Pose, follows Kurmasana in the Ashtanga Yoga Primary Series. It's an intense forward bend that takes the practice to a deeper level of surrender and self-discovery and it is arguably one of the most challenging postures in Ashtanga’s first series.

Benefits of Supta Kurmasana

• Deep Hip and Shoulder Opening: Supta Kurmasana provides an intense stretch to the hips, hamstrings, and shoulders. This can lead to improved flexibility in these areas and a greater range of motion.

• Spinal Flexibility: The forward bend and twisting components of the pose contribute to spinal flexibility and can alleviate tension along the entire length of the back.

• Stress Relief: The calming nature of Supta Kurmasana, combined with focused breathing, can have a relaxing effect on the nervous system. This can help reduce stress and anxiety.

• Stimulation of Abdominal Organs: The compression of the abdomen in this pose massages the digestive organs, promoting healthy digestion and potentially alleviating issues like bloating.

• Increased Blood Circulation: The inverted position in Supta Kurmasana encourages increased blood flow to the brain and upper body, providing a refreshing sense of revitalization.

Contraindications and Cautions
While Kurmasana offers numerous benefits, it might not be suitable for everyone. Individuals with the following conditions or concerns should approach the pose with caution or seek guidance from a qualified yoga instructor:

• Knee or Hip Injuries

• Back Issues

• Pregnancy

• High Blood Pressure

• Recent Abdominal Surgery

• Beginners

Modifications for Supta Kurmasana
Step-by-Step Instructions for the Full Expression of Kurmasana and Supta Kurmasana with Sanskrit Vinyasa Count

Modifications for Supta Kurmasana

• Begin with Bound Angle Pose (Baddha Konasana) Prep

• Prioritize Shoulder Liberation

• Embrace Half Supta Kurmasana

• Adopt a Progressive Mindset

• Guided Wisdom

Remember, yoga is a personal journey, and progress comes with consistent practice over time. It's important to listen to your body and avoid pushing yourself too far, especially if you feel pain. Incorporate these modifications to adapt Kurmasana to your unique needs and gradually work towards its full expression as your body becomes more open and flexible. If you're new to these modifications, consider practicing under the guidance of a qualified yoga instructor to ensure proper alignment and safety.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.

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We hope you find this video series helpful to you in creating or maintaining your yoga practice!