- Fixed Firm Pose strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints.
- It increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.
- It helps prevent hernias.
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.
This pose causes a lot of knee compression and can be especially difficult for big men and athletes, or someone with a knee injury. If you experience too much pain when practicing this posture, you could open up your knees wider (but never let your knees come off the ground!).
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. Listen to your body, and only go down as far as is comfortable for you.
ALWAYS keep your knees on the floor.