Fixed Firm Pose (Supta-Vajrasana)

For some this pose is a breeze, for others it’s torture. Just a reminder that we all have different bodies, different injuries and different capabilities. While some people easily slide into this pose, others feel it in the knees, ankles or lower back.

Set up by sitting in between the heels, feet facing upwards and knees together. If there is sharp pain in the knees, separate them a little, but keep the feet hugging the sides of the hips.

This pose will heal and improve weak or injured knees, but the knees must stay grounded throughout the entire pose.

Progress into the posture by placing the hands on the soles of the feet with the fingers facing forward. Lower back one elbow at a time, then look back and let the top of your head drop back. Slowly lower your shoulders onto the floor as you slide your elbows out, resting the upper back on the floor.

Raise the arms overhead, latch onto opposite elbows and press the arms and shoulders down, bringing them flat on the floor. With the chin tucked into the chest, press back with the arms and lift the ribs up to feel the chest stretch. Simultaneously ground the knees and feel the stretch along the stomach, hip flexors, front thighs and knees.

Relax deeper into the pose by breathing, bringing the knees closer together on the floor and pressing the buttocks into the floor.

Remember, the knees must not lift off the floor in this pose. Initially, this may mean not lowering back all the way and widening the knees. Listen to your knees and if needed, use your hands to support your body weight.

Breath here and hold for 20 seconds.

Come out of the pose slowly, the same way you went into the posture, using one elbow at a time.

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

Stretches

• Quadriceps
• Spleen
• Lower Back
• Lymph glands in arm pits
• Ankles
• Knees
• Diaphragm

Stimulates

• Lymphatic System
• Adrenal glands
• Kidneys
• Liver
• Pancreas
• Digestive System

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
• Helps to flush knees and ankles of calcium deposits, scar tissue and arthritic starts
• Helps to minimize menstrual pain
• Helps with sciatica, gout and varicose veins
• Helps to activate kundalini energy
• Maintains sexual longevity with age