---
title: "Kurmasana i"
key: "Kurmasana_i"
url: "https://nithyanandapedia.org/wiki/Kurmasana_i"
markdown_url: "https://nithyanandapedia.org/wiki/Kurmasana_i.md"
type: "dharana"
language: "sa"
categories:
  - "Asanas"
updated: "2019-06-18T15:28:55.000Z"
description: "Description kurmasana i: Asana Asana Type Seated Pramana Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Hathapradipika of Svatmarama-II-8 Original Verse \"गुदं नियम्य गुल्फाभ्यां व्युत्क्रमेण…"
---

# Kurmasana i

## Description

kurmasana i: Asana

## Asana Type

Seated

## Pramana

Āpta Pramāṇa - आप्त प्रमाण

## Apta Pramana Source

Hathapradipika of Svatmarama-II-8

## Original Verse

"गुदं नियम्य गुल्फाभ्यां व्युत्क्रमेण समाहितः॥ कूर्मासनं भवेदेतदिति योगविदो विदुः॥८॥ "

## Transliteration

"gudaṁ niyamya gulphābhyāṁ vyutkrameṇa samāhitaḥ ॥ kūrmāsanaṁ bhavedetaditi Yogavido viduḥ ॥8 ॥"

## Translation

Having the ankles pressed well under the anus in an everted manner one remains steady. Yoga experts call this kurmasana.

## Apta Additional References

Gheranda Samhita II.32

## Instruction

\1. Kneel down and sit on the the ankles pressed well under the anus 2. Keep the feet pointing outwards. 3. You may place the hands on the hips and remain steady.

## Atma Pramana Benefits

·Strengthens the quadriceps, abdominals, back ·Increases flexibility to the feet and ankles ·Relieves all 80 types of Vata disorders ·Improves digestion, relieves flatulence and constipation ·Cures varicose veins ·Relieves knee pain"

## Simple sketch

Kurmasana (HP).png

---

Categories: [Asanas](https://nithyanandapedia.org/wiki/Category:Asanas.md)

Source: <https://nithyanandapedia.org/wiki/Kurmasana_i>