What Is Half Tortoise Pose Or Ardha Kurmasana? What Are Its Benefits?

The Ardha-Kurmasana, or Half-Tortoise Pose, is a soothing pose that also gives your back a good stretch. This position is one of the 26 asanas that make up Bikram Yoga. The position is typically done towards the end of a yoga practise to stretch the body and enable the heart rate to return to normal. It can also be utilised at the start of your workout to limber up your body so that your muscles can handle the demands that yoga places on them.

Benefits:

• A rush of blood rushes to the brain cells as a result of this posture. This promotes brain function by ensuring that brain cells are properly nourished. This exercise is also said to stimulate dormant brain cells with frequent practise.
• Furthermore, regular practise of this position slows the usual degeneration of brain cells, which can assist to halt the ageing process.
• The Half Tortoise Pose also tones the abdominal and thigh muscles.
• It gives the spine a deep, soothing stretch.
• It also gives the shoulder muscles a good stretch.
• The hips' flexibility is also improved by this stance.
• Regularly practising this position helps to balance serotonin and melatonin levels in the brain. Regular practise of the Ardha-Kurmasana can aid with sleeping issues because these two substances are crucial for controlling the body's sleep cycle.
• This posture also massages and extends the lungs, making it beneficial for patients with respiratory problems like asthma.
• The Half Tortoise is also a good position for digestive problems, as it can aid with flatulence, constipation, and diarrhoea, which are all indications of Irritable Bowel Syndrome.
• It's also a great exercise for people who suffer from migraines.
• Diabetics will benefit from this position because it helps them control their blood sugar levels.

Steps :

• Sit in Vajra Asana, or Diamond Pose, on a yoga mat with your buttocks resting on your heels.
• Take a deep breath and raise both arms to the heavens. Intertwine your two thumbs and bring the palms of your hands together. Your biceps should be touching your ears and your arms should be straight. Feel the stretch by straightening your back.
• Exhale and pivot down from your waist until your tiny fingers and forehead are in contact with the yoga mat.
• Hold this position for at least 20 seconds while breathing normally.
• Inhale and return to your beginning position, arms straight up in the sky above your head.
• Return to Vajra Asana after exhaling and releasing your arms.

Precautions :

• If you're new to yoga, it's recommended to start by learning how to perform the pose correctly with the help of a skilled instructor.
• If you are pregnant or have any pre-existing medical concerns, you should visit a doctor before beginning any new form of exercise.
• This position should not be attempted after a heavy meal or when under the influence of alcohol or drugs.
• If you're doing this posture as part of a Bikram Yoga session, make sure you're fully hydrated before getting started.