Half tortoise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Half tortoise )

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Name of exercise  Half Tortoise
Other names of exercise Half tortoise
Description of exercise Half tortoise exercise, also known as Ardha Kurmasana in Sanskrit, is a seated yoga pose that provides a deep stretch to the entire spine, hips, and legs. To perform this exercise, one should sit on the floor with legs extended in front and arms by the sides. Then, the arms are raised above the head, and the upper body is bent forward until the forehead touches the ground. This pose helps to release tension in the neck, shoulders, and back, improves digestion, and calms the mind. It also stimulates the abdominal organs, aiding in detoxification and improving overall flexibility and mobility. Regular practice of half tortoise exercise can bring a sense of calmness and relaxation to the body and mind.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Kneel with buttock on heels.
  • Inhale and raise arms overhead, palms together, elbows straight.
  • Keep buttocks on heels and bend forward until forehead and arms touch the floor and exhale.
  • Hold and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Hip, Knee, Shoulder
    Type of Muscles Pectoral , Back, Quadriceps
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Depression, Retraction, Extension, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Increased circulation
  • Strengthened abdominal muscles
  • Improved digestion
  • Reduced stress and anxiety
  • Improved posture
  • Relieved tension in shoulders and neck
  • Improved lung capacity
  • Improved balance and coordination
  • Improved concentration

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The half tortoise exercise, also known as Ardha Kurmasana in Sanskrit, is a seated forward bend pose that provides numerous benefits for the body and mind. However, there are certain situations in which it should be avoided to prevent any potential harm or discomfort.Firstly, individuals with neck injuries or chronic neck pain should avoid this pose as it involves placing pressure on the neck and spine. Pregnant women should also avoid this exercise as it can restrict blood flow to the abdomen and potentially harm the developing baby. Those with high blood pressure or heart problems should also avoid this pose as it can cause a sudden drop in blood pressure. Lastly, anyone experiencing dizziness or vertigo should avoid this pose as it involves tipping the head upside down, which can exacerbate these symptoms. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Maintain proper form and posture
  • Listen to your body and do not push beyond your limits
  • Breathe deeply and evenly throughout the exercise
  • Engage your core muscles
  • Keep your neck and spine in alignment
  • Avoid sudden movements or jerking motions
  • Use a yoga mat or towel for cushioning
  • Do not hold your breath
  • Slowly and gently come out of the pose when finished

    • Helpful in Diseases

  • Arthritis
  • Diabetes
  • High blood pressure
  • Asthma
  • Digestive problems

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    Frequently asked questions

     

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