Kurmasana

Benefits

• Activates the Kurma Nadi (tortoise channel)
• Improves digestion and respiration
• Relaxes neck, back, and shoulders
• Induces deep pratyahara (withdrawal of senses)
• Calms anxiety and restlessness

Steps

1. Sit with legs crossed at the ankles.
2. Press the anus firmly with the crossed heels.
3. Sit well-poised and steady.
4. Alternatively: sit in forward fold with arms under thighs, head down.
5. Hold, breathe into the back body, and release slowly.