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Return to the starting position.
Perform a counterpose and then relax in shavasana. Breathing: Exhale while bending forward.
Breathe normally in the final position. Duration: Hold the pose for up to 3 minutes.
For spiritual purpose, it may be held for longer periods. Awareness: Physical - on relaxing the spine, back muscles and
abdomen, and on the breath in the final position.
Spiritual - on swadhisthana or manipura chakra. Sequence: Follow or precede with a backward bending asana
such as bhujangasana, matsyasana or supta vajrasana. Poorna dhanurasana is the perfect counterpose for
koormasana. Contra-indications: Those suffering from slipped disc, sciatica,
hernia or chronic arthritis should not perform this asana. It should only be attempted if the spine is sufficiently
flexible. Benefits: Koormasana tones all the organs of the abdomen
and is helpful in the treatment of disorders such as diabetes, flatulence and constipation. It increases circulation in the spine, soothing the nerves and relieving head and neck ache. It induces introversion, mental relaxation, composure and a sense of inner security and surrender. Passion, fear and anger subside, and the body and mind are
refreshed through this practice. Note: This asana prepares the spiritual aspirant for the fifth stage of
yogic practice, pratyahara, sense withdrawal, which is symbolised by the tortoise. The Bhagavad Gita states, "When he (the yogic aspirant) can withdraw his senses from association with other objects, as a tortoise withdraws its limbs from external danger, then he is firmly fixed on the path towards wisdom." (2:58) Koormasana is dedicated to Koorma, the tortoise incarnation of Lord Vishnu, maintainer of the universe.
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