THE SUPTA-VAJRASANA - Fixed Firm Pose, Bikram Yogasanas


Fixed Firm Pose is a fantastic way to stretch into the hip joints and the diaphragm. At first many people have the toughest time even sitting on their heels and this is entirely normal – this is certainly not a position that people in the western world are accustomed to relaxing in. Like many postures, this one can take weeks (or years) to slowly work your way into and that is ok.

Extension of:
^ Quadriceps muscles
^ Spleen
^ Lymph glands in arm pits
^ Ankles

Compression of:
^ Knees
^ Adrenal glands
^ Lower Back

^ Improves circulation to kidneys, liver, pancreas and bowels.
^ Rebuilds the flexibility of the knees and ankles
^ Helps to boost the immune system through stimulation of the spleen.
^ Helps to stimulate the lymphatic system, particularly the lymph glands of the arm-pit.
^ Helps with digestion problems including indigestion, gas, constipation.
^ Good for asthma and respiratory conditions.
^ Stimulates adrenal glands through creating pressure and compression in the lower back.
^ Muscles of the thighs, abdomen and pelvis are stretched.
^ Helps to flush knees and ankles of calcium deposits, scar tissue and arthritic starts.
^ Helps to minimize menstrual pain for women.
^ Helps with sciatica, gout and varicose veins.
^ Energetic Benefits
^ Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
^ Slims and tones thighs
^ Firms calf muscles
^ Strengthens the abdomen
^ Strengthens and improves flexibility of the lower spine, knees and ankle joints
^ Lubricates and increases circulation to joints
^ Lengthens abdominal muscles
^ Relieves lower back pain

Energetic Benefits:
^ Regular practice of this asana helps to activate kundalini energy.
^ Helps to liberate sexual energy, helping you maintain sexual longevity with age.

Posture Tips:
^ Fixed firm pose is particularly challenging for athletes and those suffering from knee injuries. It is important to recognize that this is an anatomically correct asana, and helps to rebuild a natural flexibility of the joint.

^ ALWAYS maintain correct alignment, heels touching with the hips, just as the dialogue says. This will ensure the ligaments of the knees and ankles are stretched evenly building balanced flexibility.

^ DO NOT compensate in the posture by changing the position of your feet. Your ankles should be straight, toes pointing to the back wall.

^ DO correct the depth of the posture if you feel pain, less is more.

Posture Tips from the Pros:
ALWAYS keep your knees on the floor. – Bikram


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