KOORMASANA

STEPS :

1.Start in Dandasana (Staff Pose):

Sit on the floor with legs stretched forward and spine erect.

2.Spread the legs apart:

Open your legs wider than hip-width — as wide as is comfortable.

3.Bend the knees slightly:

Keep the soles on the ground and knees slightly bent.

4.Lean the torso forward:

Begin to hinge from the hips, bringing your torso down between the thighs.

5.Slide arms underneath the thighs:

Extend both arms sideways and slide them under your bent knees — palms facing up or slightly turned.

6.Lower the torso and stretch legs:

Gradually straighten your legs as much as possible while lowering your chest further towards the floor.

7.Relax the head and neck:

Let the forehead or chin touch the ground if possible; keep the neck soft.

8.Final Position:

Arms extended under thighs, legs slightly spread and straight, chest resting on the ground, and entire body resembling a tortoise withdrawing into its shell.

9.Hold the Pose:

Stay for 30 seconds to 1 minute, breathing deeply and evenly.  Increase duration gradually with practice.

10.To Release:

Gently lift the head and torso. Slide arms out from under the legs. Return to Dandasana slowly.

BENEFITS :

1.Improves Flexibility

Deeply stretches the hips, hamstrings, shoulders, and spine. Opens the groin and chest area.

2.Enhances Mental Calmness

Mimics the tortoise withdrawing into its shell → helps withdraw senses (pratyahara) and calms the nervous system. Reduces stress, anxiety, and mental fatigue.

3. Stimulates Digestive Organs

Forward bend massages the abdominal organs, improving digestion and relieving bloating or constipation.

4. Improves Posture and Spinal Alignment

Stretches and decompresses the spine, encouraging better posture.

5. Supports Respiratory Health

Expands the rib cage and diaphragm, enhancing lung capacity and breathing.

6. Helps in Deep Inner Awareness

Promotes introspection and meditative awareness, useful for practitioners on a spiritual path.

7. Beneficial for Reproductive Health

In women, it tones the pelvic region and may help with menstrual discomfort.

8. Therapeutic for Certain Conditions

Can aid in managing sciatica, mild depression, and fatigue when practiced mindfully.

CLINICAL IMPORTANCE :

1.Nervous System: 

Calms the mind, reduces stress, anxiety, and supports treatment of insomnia and mild depression.

2.Musculoskeletal: 

Improves spine, hip, and shoulder flexibility; helpful in postural correction and mild back pain.

3.Respiratory Health: 

Enhances lung capacity and supports diaphragmatic breathing—useful in asthma and anxiety-related breath issues.

4.Digestive System: 

Stimulates abdominal organs, aiding digestion and relieving constipation or bloating.

5.Reproductive Health: 

Regulates menstrual cycles, helps with PCOS and dysmenorrhea through pelvic stimulation.

6.Psychosomatic Disorders: 

Supports holistic treatment of stress-related disorders (like IBS, tension headaches).