POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Fixed Firm Pose involves sitting between the heels with knees on the floor and gradually reclining the upper body backward. The pose aims to stretch and increase flexibility in the lower spine and hip joints while also providing a gentle stretch to the quadriceps.

 

Posture Breakdown

Benefits and Techniques

  • Joint Health: Enhances knee and ankle flexibility and provides relief to lower back pain.
  • Digestive Aid: Stretches the abdominal muscles, aiding digestion.
  • Improved Circulation: Redirects blood flow to the lower limbs, improving circulation.
  • Hip Flexor Stretch: Stretches hip flexors and strengthens the core.

  • Positioning: Sit between the heels, keeping knees together, and gradually recline back, aiming to lie flat on the back.
  • Engagement: Ensure the knees remain on the floor and focus on the stretch in the thighs and abdomen.
  • Breath & Focus: Breathe deeply, experiencing the stretch while staying relaxed and calm.


Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Supta Vajrasana | Fixed Firm Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Supta Vajrasana | Fixed Firm Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Supta Vajrasana

Fixed Firm Pose

Next is Supta Vajrasana, Fixed Firm Pose

Come to the top of the towel.

Sit down Japanese style, knees together.

Separate your feet and sit down between the heels,

hips touching the floor. Heels touching the hips.

Make sure heels are touching the hips the whole time.

As a beginner, or if your knees or feet hurt, you can open your knees.

Put your hands-palms on your toes, thumbs inside, fingers outside.

Touch your right elbow on the floor, then the left, one by one.

Touch your head on the floor, then the back of your head.

Your shoulders should touch the floor.

Whole upper body relaxed on the floor.

Bring your arms over the head.

Grab the elbows each other, over the head. Pull your elbows down towards the floor.

Chin down towards the chest, neck flat on the floor. Lift your chest and stomach up towards the ceiling,

Create a perfect human bridge.

Eventually, or in the future, bring your knees together, touching each other.

But make sure knees never come off the floor.

Eyes open, breathing normal.

Put your hands on your feet, with the help of your elbows, carefully come up. Turn around and relax on your back.

[additional dialogue, corrections]:

Be careful of the knees. You can mess with the Gods, but you don't with your knees. Open your knees as wide as you need to, as a beginner, or if you have bad knees.

[after: "Lift your chest up...]:

The more higher it goes up, you get more benefit, medically.

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