Uttana Kurmasana – Upside-Down Tortoise Pose, How To Do, Benefits, Effect On Dosha

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By Dr Raghuram Y.S. MD (Ay) & Dr Manasa, B.A.M.S

This pose is the upside-down version of kurmasana i.e. tortoise pose. In this pose, the practitioner assumes the pose of an upside-down tortoise and hence the name.

Utthana = upside-down
Kurma = tortoise
Asana = pose
Read – Health Benefits Of Yoga: Mind And Body

Preparation for Uttana Kurmasana

  • The upside-down tortoise pose, like other poses should be performed preferably in the early hours of the morning or alternatively in the evening if it cannot be performed in the morning time.
  • It shall be done on empty stomach and also while the bladder and bowel are empty at the time of doing the pose.
  • If it is done in the evening or any other part of the day, the practitioner should make sure to have food 4-6 hours before taking up the pose.

Method of doing

  • Start doing the pose with staff pose
  • Sit upright.
  • Keep your legs extended and outstretched in…

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