Bound Inverted Tortoise Pose - Baddha Viparita Kurmasana
Bound Inverted Tortoise Pose, or Baddha Viparita Kurmasana (bahd-dah vip-ar-EET-ah KOOR-MAH-sah-nah) in Sanskrit, is an advanced posture and variation on plow pose. From plow, the yogi lowers the knees to the floor and binds the hands behind the back. The pose is excellent for promoting spinal flexibility.
Besides of physical benefits, it is believed to build balance, focus and concentration. Its name comes from the Sanskrit baddha, which means “bound”, viparita which means “inverted”, kurma which means “tortoise” and asana, which means “posture” or “seat.” It is so called because the shape of the body with the torso folded between the legs is considered to resemble a tortoise retreating into its shell.
- Difficulty: Advanced
- By Type: Balancing Yoga Poses, Flexibility Yoga Poses
- Body Position: Forward Bend Yoga Poses, Inversion Yoga Poses, Twist Yoga Poses
- By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief
Benefits and Contraindications
Enhance the functioning of the digestive and respiratory system
Elongating the muscles of the back
Effective in bringing balance and in building concentration power
Tightness over the lumbar as well as sacrum area is released
Wrist or shoulder injuries
Back or neck injuries
High blood pressure
Modifications and Props for Beginners
- If you find it difficult to reach your ankles, you can use a strap or a towel to help you reach them. You can also use blocks or bolsters to support your hips and head.
- If you are unable to fully bring your head to the floor, you can rest it on a block or a bolster. You can also modify the pose by keeping your legs bent or placing a blanket under your knees.
- Place your buttocks against the wall and lift your legs up towards the ceiling. Keep your hands on the floor and press your feet into the wall. This variation can help you improve your balance and strengthen your core.
- Before attempting this pose, it is important to warm up your body with other hip-opening and shoulder-opening poses.
- Focus on using your breath to deepen the pose. Inhale deeply to lengthen your spine and exhale slowly to deepen your stretch.
- This pose should be done slowly and mindfully. Do not force your body into the pose, and only go as far as is comfortable for you.
- If you are new to this pose, it is recommended to practice it with the guidance of an experienced yoga teacher.
Frequently Asked Questions
Bound Inverted Tortoise Pose is an advanced yoga pose that requires a high level of flexibility, strength, and balance. It is not recommended for beginners or those with injuries or medical conditions. It is important to consult with a qualified yoga teacher before attempting this pose.
If you can’t reach your ankles in Bound Inverted Tortoise Pose, you can use a strap or a towel to help you reach them. You can also use blocks or bolsters to support your hips and head.
Bound Inverted Tortoise Pose is not recommended for beginners or those with injuries or medical conditions. It is important to consult with a qualified yoga teacher before attempting this pose and to listen to your body and not push yourself beyond your limits. If you experience any pain or discomfort, release the pose immediately.
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