Starting Position:
Sit with legs straight

on relaxation of the hips and Manipura Chakra

coordinated with movement and held in the position

2–3 times

Sit with legs wide apart. Place the hands on the thighs. >Inhaling, slightly bend the knees. >Exhaling fully, bend the upper body forward from the hips. With palms facing down slide the arms under the knees from inside the legs. >Slowly bend the upper body further forward until the chin and the chest touch the floor. Stretch the arms backwards as far as possible. The legs should be bent as little as possible. >Breathing normally hold this position. >Inhaling return to the starting position.

Activates the internal organs and is particularly helpful for problems in the lower abdomen. Refreshes the whole body. Stimulates the solar plexus and helps to dispel depression. The Asana promotes mobility of the hips and stretches the back and leg muscles.

Kurmasana is an advanced Asana and should be performed slowly with control. A prerequisite for this Asana is mastery of the Paschimottanasana Variations from Level 5. Avoid this Asana with problems of the shoulder, elbow or hips.

Asana is included in the following categories:
Asanas and Exercises to Improve Mobility of the Hip Joint