|
|
Posture of the Month
January 2011
#19 Supta Vajrasana - Fixed Firm Pose
- Sit on your heels with your knees and feet together.
- Open your heels and set your hips between your heels. Your hips are always touching your heels.
- If your knees or feet hurt, open your knees. Knees must be touching the floor. Eventually your hips will be on the floor between your heels.
- Point your feet straight back with your soles facing up. Your feet should be hugging the soles of your hips.
|
 |
Bikram Yoga Burr Ridge client, Tiffany Cruickshank, in the Fixed Firm Pose |
*It is very important to get into this posture
correctly. Make sure to never go to the point of severe pain in your
knees or feet.*
- Reach behind you and place your palms on your feet (thumbs inside/fingers outside).
- Slowly bend right elbow down to the floor, then left elbow. (Now torso is leaning back but supported by elbows.)
- Slowly drop your head back to the floor, then shoulders and torso touch the floor.
*Make sure knees stay flat on the floor throughout posture.*
- Once your back is on the floor, bring your arms over your head and grab opposite elbows.
- Pull your elbows down to the floor.
- Tuck your chin to chest.
- Lift your chest and abdomen off the floor.
- Hold for 20 seconds.
- Slowly bring your elbows back underneath your body and push your body up with the support of your elbows.
- Come straight up the same way you went into the posture.
|
 |
*This posture is very difficult for athletes or anyone with bad knees or ankles. Try to get into this posture as best as you can, but never push yourself through the pain in your knees. Slowly your knees and ankles will open up.*
Benefits:
Fixed Firm Pose strengthens and improves flexibility of your lower spine, hips, knees, and ankle joints. The posture increases circulation to your lower limbs and helps with sciatica and lower back pain. The benefits extend to the spleen and lymphatic system, which in turn strengthens the liver and entire immune system. |
Bikram Yoga Burr Ridge client, Mary Beth Murphy, in the Fixed Firm Pose |
|
|
|
Bikram Yoga Burr Ridge
