Kurmasana is a somewhat advanced yoga posture that putatively prepares the aspirant for Pratyahara, a higher stage in Yoga practice. First mentioned in the Ahirbhudnya Samhita (200 BC), there has been a Yogic pose termed Kurmasana for at least 2000 years, although its description has demonstrably changed significantly. The asana in its present state is highly beneficial to the spine and the abdominal organs.

Meaning of Kurmasana
Kurma means tortoise in Sanskrit, although in this context it refers to the second avatar of Vishnu who took the form of a gigantic tortoise to help the Devas and Asuras churn nectar from the ocean, using a mountain as the churning stick and the celestial serpent Vasuki for rope.

Yoga Texts and Kurmasana
The asana was first described in the Ahirbhudnya Samhita (200 BC) and was thenceforth described only in the Hatha Yoga Pradipika (1400 AD). The Hatha Yoga Pradipika`s description of the Kurmasana differs significantly from the contemporary pose; that involves bending forward and touching the ground with your forehead.

Practice of Kurmasana
In this posture the human body takes the form of a tortoise as the arms are outstretched on either side of the body, the legs are over the arms, the chest and shoulders on the floor. This posture resembles the tortoise with his legs out. In the next stage the hands are brought behind the body, palms facing up. This final stage of the pose resembles a tortoise withdrawn into its shell, also known as supta kurmasana, or sleeping tortoise. In this asana the feet curl together in front of the head, and the hands close over the buttocks.

A sequential process for the practice of Kurmasana follows

* Sit on the floor with the legs stretched straight in the front. Widen the legs until the distance between the knees is about a foot and a half.
* Bend the knees and lift them up by pulling them towards the torso.
* Exhale, bend forward and insert the hands beneath the knees. Push the arms underneath the knees and stretch them sideways. Rest the shoulders on the floor and keep the palms on it. Take a breath.
* Exhale, stretch the trunk further, extend the neck and forehead, the chin, and lastly the chest down to the floor. Then stretch the legs straight again. The knees should be near the armpits and the pack of the knees should touch near the shoulders.
* Slowly increase the stretch until the chin and the chest rest on the floor. Extend the legs fully also and press the heels down to the floor. This is the first stage, and hold it for 30 - 60 seconds.
* Turn the wrist so that the palms face upward, and keeping the legs, trunk and head in the same position, move the arms back from the shoulders and stretch them straight so that the forearms are near the hip-joints. Stay in this position without bending the elbow for 30-60 seconds.
* Bend and lift up the knees. Then lift the chest slightly off the floor, move the hands behind the back by bending at the elbows, and clasp them.
* Now move the feet towards the head, and interlock at the ankles.
* Exhale, insert the head in between the feet and keep the forehead on the floor. The back of the head should touch the interlocked feet at the ankles. Stay in this pose for one to two minutes
* Inhale, lift the head and release the hands and feet; stretch the legs out straight, recline on the floor and relax.

Effects of Kurmasana
The Kurmasana is considered sacred to the Yogi as it resembles an avatar of Vishnu. It is reputed to prepare the yogi for Pratyahara, a higher stage in yoga practice. The whole spine is stretched forward in a lengthening state. The abdominal organs automatically receive an internal massage. The circulation to the hip joints is increased. This forward bend allows the head, neck and shoulders to relax.

Precautions in practice of Kurmasana
Always work within your own capacity. Never move in a painful manner or overexert yourself trying to reach the ground. Never over strain, inhale and exhale normally as you hold the final pose.

This posture emphasizes the need for the slow development of all asanas if they are to be experienced in depth. The slowness as symbolized by the tortoise should be the guiding principle in performing this asana.