PHYSIOANATOMICAL ASPECTS OF KURMASANA: - A REVIEW STUDY

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volume- 2, issue-3(May-June) IRJAY 29 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 Dharmendra Choudhary 1 , Sunil Kumar Yadav 2 , kashinath Samagandi 3 , Biswaranjan mahanta 4 , Basanati Garnayak 5 1. MD Scholar PG Department of Sharir Rachana NIA Jaipur Rajasthan, Emaildrdharmendra 353@gmail.com 2. Associate Professor PG Department of Sharir Rachana NIA Jaipur Rajasthan 3. Assistant professor PG department of Swasthavritta and Yoga NIA Jaipur 4. MD Scholar PG Department of Sharir Rachana NIA Jaipur Rajasthan 5. MD Scholar PG Department of Sharir Rachana NIA Jaipur Rajasthan Abstract- Asana are not just physical exercises, they have biochemical, psychophysiological and psychospiritual effects. The study of anatomy is integral to the proper practice of Asana . Additionally, for Yoga practitioner’s anatomical awareness is a powerful tool for keeping their body free from all sorts of jerks, injury and pain. Knowledge of anatomy of Asana enables everyone to adopt and practice suitable Asana based on physical or skeletal structure. Practice of Kurmasana can activate the Moola Bandha. Key words:- Anatomy, Asana, Kurmasana INTRODUCTION Yoga occupied in the cultural history of India from time immemorial an unparalleled and distinct recognizance as the one and only practical system of volume- 2, issue-3(May-June) Review Article PHYSIOANATOMICAL ASPECTS OF KURMASANA: - A REVIEW STUDY Article received on- 27 June Article send to reviewer- 28 June Article received from reviewer- 3 July Corresponding author- Dr. Dharmendra Choudhary MD Scholar PG Department of Sharir Rachana NIA Jaipur Rajasthan, Emaildrdharmendra 353@gmail.com

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volume- 2, issue-3(May-June) IRJAY 30 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 physical, mental, moral and spiritual culture. The name of this Asana comes from the Sanskrit words Kurma meaning "turtle" or "tortoise" and Asana meaning "posture" or "seat" It is so called because the Asana resembles the shape of a tortoise in the full pose. Kurmasana may also be known as tortoise pose. Place the right ankle on the left side of anus, and the left ankle on the right side of it, Yogis call this Kurmasana 1 . Since ancient times, the Asana have been defined in terms of relatively precise forms; by mastering these forms, an individual demonstrates his or her mastery of certain basic principles of movement. Yet, it was also generally understood that the practical application of these principles must be based on each individual’s actual condition. An individual’s way of doing each posture was therefore worked out between teacher and student. In this sense, the transformational value of a posture was always seen in relation to its function, not to its form.Yogasanas assume new significance in modern times. The Western system of exercises, aimed at developing the bulk and the power of the muscle masses, is the most commonly used system all over the world. This system is primarily, if not entirely, based on processes generating great tensions in the muscles. There is no corresponding relaxation of any group of muscles. The exertion in performing these exercises is harmful to the osteo-articular surfaces which are utilised in these movements . To deepen mind’s interface with body’s anatomy, we should apply the study of anatomy to understanding how muscles move joints and create function 2 . ANATOMICAL FACTS OF KURMASANA- Muscles and Ligaments involve in Kurmasana The Ankle and Foot region Ankle joint plantar flexed. Flexion of metacarpophalangeal and Interphalangeal joints In Kurmasana the position of ankle joint is similar to Vajrasana but they are crossed. The ankles are plantarflexed and both lower limbs are crossed at ankle joint. The left ankle which is situated inferior will be stretched the most and the right ankle placed above it has much less stretch on it. The body rests on the heels forcing full plantar flexion of the ankle joint. Muscles which produce plantar flexion are gastrocnemius, soleus and it is assisted by the Plantaris, tibialis posterior, flexor hallucis longus and flexor digitorum longus. Feet are inverted by tibialis anterior and posterior. Extensor digitorum longus, extensor hallucis longus, tibialis anterior and peroneus tertius belongs to anterior compartment of leg. Extensor digitorum brevis and extensor hallucis brevis belongs to the dorsum of foot. Table 1. Muscles stretched at ankle joint and foot in Kurmasana Muscle Location Nerve supply Tibialis anterior Anterior compartment of leg Deep peroneal nerve ( L 4-S 1) Extensor digitorum longus Anterior compartment of leg Deep peroneal nerve ( L 4-S 1) Extensor hallucis longus Anterior compartment of leg Deep peroneal nerve ( L 4-S 1) Peroneus tertius Anterior compartment of leg Deep peroneal nerve ( L 4-S 1)

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volume- 2, issue-3(May-June) IRJAY 31 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 Extensor digitorum brevis Dorsum of foot Terminal branches of the deep peroneal nerve (S 1-S 2) Extensor hallucis brevis Dorsum of foot Terminal branches of the deep peroneal nerve (S 1-S 2) Knee Joint Knee joint is flexed In Kurmasana the position of knees are flexed and they are similar to the position of knees in Vajrasana . There is no lateral rotation of knee, hence less stress on ligaments. The Extensor compartment or anterior compartment of thigh is stretched. The main extensor of knee joint is quadriceps femoris which includes rectus femoris, vastus lateralis, medialis and intermedialis. These muscles are supplied by femoral nerve. Table 2. Muscles stretched at knee jointin Kurmasana Muscle Location Nerve supply Vastus medialis Anterior compartment of thigh Femoral nerve (L 2-L 4) Vastus intermedius Anterior compartment of thigh Femoral nerve (L 2-L 4) Vastus lateralis Anterior compartment of thigh Femoral nerve (L 2-L 4) Rectus femoris Anterior compartment of thigh Femoral nerve (L 2-L 4) Ligaments of knee joint Knee joint is flexed In this position the maximum pressure is on the following ligaments  Medial and lateral meniscus Hip and Pelvic region Hip joint if flexed and adducted In Kurmasana the hip is flexed and adducted. Hence the abductors are stretched and similarly the extensors of hip. The primary abductors are gluteus medius, gluteus minimus and tensor fasciae lata. Semi tendinosus, semimembranosus biceps femoris and gluteus maximus are the extensor of hip joint. Extensor of hip are strected in this position. Less stretched muscles include gluteus maximus and posterior gluteus medius Table 3. Muscles stretched at hip jointin Kurmasana Muscle Location Nerve supply Gluteus maximus Gluteal region Inferior gluteal nerve (L 5-S 2) Gluteus medius Gluteal region Superior gluteal nerve (L 4-S 1) Gluteus minimus Gluteal region Superior gluteal nerve (L 4-S 1) Tensor fascia lata Gluteal region Superior gluteal nerve (L 4-S 1) Semitendinosus Posterior compartment of thigh Sciatic nerve (L 5-S 2) Semimembranosus Posterior compartment of thigh Sciatic nerve (L 5-S 2)

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volume- 2, issue-3(May-June) IRJAY 32 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 Biceps femoris Posterior compartment of thigh Sciatic nerve (L 5-S 2) Ligaments of hip joint The hips are flexed and abducted. The ligaments more stretched is  Pubofemoral ligament The Spine: Thoracic and Lumbar The lumbar and thoracic spines are erect. The position of spine in Kurmasana is similar to Vajrasana . It exerts less pressure on the spine and it is in a comfortable position. The erector muscles contract to extend the spine. Quadratus lamborum act as synergist to the function of erector spinae and helps in maintaining lumbar lordosis . Table 4. Muscle in contraction at thoracic and lumbar spinein Kurmasana Muscle Location Nerve supply Erector spinae Back Lateral branches of the Dorsal rami of the cervical, thoracic and lumbar spinal nerves Quadratus lamborum Posterior abdominal wall Ventral rami of the twelfth thoracic and upper three or four lumbar spinal nerves. Cervical Region Cervical spine erect In Kurmasana the head is also kept straight. The cervical spine is also in normal position like the thoracic and lumbar spines. To maintain this position the extensors of cervical region are contracted. Theses muscles include the longissimus Capitis, longissimus cervicis, semispinalis capitis, semispinalis cervicis, splenius capitis and splenius cervicis . Table 5. Muscle in contraction at cervical regionin Kurmasana . Muscle Location Nerve supply Longissimus Capitis Cervical Dorsal primary rami of C 3 to C 8 Longissimus Cervicis Cervical Dorsal primary rami of C 4 to C 8 Semispinalis Capitis Cervical Greater occipital nerve (C 2) and the thirdCervical nerve (C 3) Semispinalis cervicis Cervical Dorsal primary rami of C 3 to C 5 Splenius Capitis Cervical Dorsal rami of C 2 and C 3 Splenius Cervicis Cervical Dorsal primary rami of C 5 to C 7 The Shoulder region The shoulders are flexed, adducted and internally rotated. In Kurmasana the position of shoulder is similar to Vajrasana . The upper limb is kept straight and the palms are rested at the

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volume- 2, issue-3(May-June) IRJAY 33 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 knees. The shoulder joint is almost at ease and there isn’t much stress at shoulder joint. The position of shoulder joint is in flexion, adduction and slight internal rotation. But as the hands rests at knees the muscles are relaxed in this position. Even though the shoulder is in flexed, adducted and internally rotated, there isn’t much deviation from the resting position of shoulder joint. The extensors and adductors are slightly stretched in this position. The extensors include the latissimus dorsi and teres major. Latissimus dorsi is the extensor, adductor and medial rotator of shoulder joint. Teres major is an extensor and also a medial rotator. Pectoralis major is an adductor and medial rotator of shoulder joint Table 6. Muscles stretched at shoulder jointin Kurmasana Muscle Location Nerve supply Latissimus dorsi Back Thoracodorsal nerve (C 6-C 8) Teres major Shoulder Axillary nerve (C 5, C 6) Pectoralis major Pectoral Medial and lateral pectoral nerves Elbow region Elbow extended and Forearm pronated In Kurmasana the upper limb is kept straight and the elbow is extended. The forearm is in pronated position and the forearm is in a relaxed state. To maintain the extension of elbow joint the triceps brachii is actively contracted. Table 7. Muscles contracting in Elbow jointin Kurmasana Muscle Location Nerve supply Triceps brachii Posterior compartment of arm Radial nerve (C 6-C 8) As the elbow is flexed and forearm is pronated, the flexors are stretched in this position. The primary flexor of elbow joint is brachialis muscle which is supplied by musculocutaneous nerve. Since the forearm is supinated there is not much stress in the biceps brachii muscle. Table 8. Muscles stretched at Elbow jointin Kurmasana Muscle Location Nerve supply Brachialis Anterior compartment of arm Musculocutaneous nerve (C 5,C 6) Brachioradialis Posterior compartment of forearm Radial nerve (C 5-C 6) Wrist and Hand The palms of the hands are placed over the knees. The wrist and fingers rests on the knees and there is no active contraction of muscles to maintain that position. Muscles moving the wrist and fingers are also not stretched in this position as the joints are in resting position. DISCUSSION Basic joint positions in Kurmasana are ankles plantar flexed, Flexion of

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volume- 2, issue-3(May-June) IRJAY 34 IRJAY, vol- 2, issue-3, May-June:2019; 29-34 metacarpophalangeal and Interphalangeal joints, knees flexed, and hip joint are flexed and abducted, spine erect, shoulder internally rotated and adducted and the Elbow joints are extended. In Kurmasana the position of right ankle is on left side of anus and left ankle is on the right side of anus. In this asana both ankle put pressure at the perineum and at the both sides of anus. Levator ani, Bulbospongiosus muscle, External anal sphincter muscle and External urethral sphincter muscle fibres gets stretch while doing Kurmasana . Superficial and deep transverse perineal muscles contracts while doing this. In the male body the MoolaBandha is situated between the anus and the scrotum. MoolaBandha is known as the ‘perineal lock’, Activation of MoolaBandha can be done by the Kurmasana , contraction of the muscles around the perineal body in the male and the cervix in the female. While practicing the Kurmasana we can utilize the MoolaBandha . MoolaBandha (perineal contraction) stimulates both the sensory-motor and the autonomic nervous systems in the pelvic region. MoolaBandha directly influences the gonads and the perineal body or cervix.This is also a very good method for curing piles and nocturnal discharge. If women practice this Asana , affliction of the uterus and of menstrual disturbance will be cured. The stretch and sprain provided by the Kurmasana helps to regulate and freedom from acute pain causes by the body. Moola Bandha stretches the muscles of the pelvic floor, increases circulation in that area, balances, stimulates, and rejuvenates the area through techniques that increase awareness and circulation. As a result, exercises that utilize Moola Bandha may be helpful in aiding people who lack sexual vitality and have poor sexual functioning. CONCLUSION - In Kurmasana place the heels below the perineum by crossing each other. Keep the spine and head erect. Place the upper limb on the knees and keep them straight. The muscles of the dorsum of foot, anterior compartment of leg, anterior and medial compartment of thigh are stretched most in lower limb. The muscles of trunk and upper limb are not in that much stretch. In Kurmasana the position of right ankle is on left side of anus and left ankle is on the right side of anus. Kurmasana activates the Moola Bandha. Moola Bandha directly influences the gonads and the perineal body or cervix. In Kurmasana, pubofemoral ligament of hip joint medial and lateral meniscus are under some sort of pressure.Most Stretched Structures in Kurmasana Superior Extensor Retinaculum, Tibialis Anterior, Extensor Digitorum longus. REFERENCES - 1 Swatmarama. Hatha Yoga Pradipika with Jyotsna Tika and Hindi Commentary. Mihirachandra P, editor. Sri Venkateshwara Publishers; 1952. 2 Dr. Shashirekha GK, Yoga Anatomy,insights to muscular movements,Notion press.

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Yoga, Asana, Kurmasana, Physical exercise, Posture, Spine, Spiritual culture, Cultural history of India, Cultural history, Hatha-yoga Pradipika, Mental Culture, Moral culture, Cervical region, Anatomy, Knee joint, Cervical Spine, Shoulder joint, Hip joint, Ankle joint, Elbow joint, Moola bandha, Superior Extensor Retinaculum, Plantar flexion, Shoulder region, Physical culture, Posterior compartment, Tibialis anterior, Extensor digitorum longus, Latissimus dorsi, Anterior compartment, Triceps brachii, Wrist, Yoga anatomy, Interphalangeal joint, Metacarpophalangeal joint, Erector spinae, Skeletal structure.