Tag Archives: Supta Vajrasana

Posture Clinic: Fixed-Firm Pose

by Barbora Simek

Fixed Firm Pose

Supta-Vajrasana

Fixed Firm Pose photo credit: Bikram Yoga on the Hill, Boulder Colorado visit their great site here!


Extension of

  • Quadriceps muscles
  • Spleen
  • Lymph glands in arm pits
  • Ankles

Compression of

  • Knees
  • Adrenal glands
  • Lower Back

Physical Benefits

  • 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

  • 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

“Do not mess with the knees, you can mess with the Gods but you cannot mess with the knees” – Bikram Choudhury

Even if you are experiencing pain in the pose, start with your knees together and your heels touching your hips to ensure proper alignment. Once you have the alignment, then separate the knees as much as you need. – Emmy

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