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    Fixed Firm Pose: Supta Vajrasana

    Purposes and Benefits:

    • Stretches into diaphragm and hip joints
    • Helps cure gout, rheumatism, and sciatica in legs
    • Heals and improves weak or injured knees
    • Lubricates and increases circulation to joints
    • Relieves lower back pain
    • Tones thighs and calf muscles
    • Lengthens and invigorates abdominal muscles
    • Strengthens and enhances flexibility of ankles, knees, and lower backHow to Do:
      (NOTE: Experiencing difficulty sitting on your heels is completely normal.)


      • Start by sitting between heels with feet facing up and knees together
      • If knees feel sharp pain, separate them a bit, but ensure that feet are hugging sides of hips
      • Keep knees on floor throughout pose by doing these: Spread knees as much as you need to avoid straining knees; If needed, refrain from lowering your back all the way; Use hands to support body weight
      • Place hands on soles of feet with fingers facing forward
      • Lower back 1 elbow at a time, and then look back and let top of head drop back
      • If going all the way down, get back bend by lifting chest up and dropping head back before touching head to floor
      • Slowly put shoulders down onto floor as you slide elbows out
      • Rest upper back on floor
      • Raise arms overhead and latch onto opposite elbows
      • Push arms and shoulders down and then bring them flat against floor
      • Tuck chin into chest, press back with arms, and lift ribs up to feel chest stretch
      • Simultaneously ground knees and feel the stretch along stomach, hip flexors, front thighs and knees
      • Relax more deeply into pose by breathing, bringing knees closer together on floor, and pressing buttocks into floor
      • Remember to avoid letting knees lift away from floor
      • Hold pose for 20 seconds while breathing
      • Exit pose slowly by using 1 elbow at a time and ensure that head is last thing to move up
      • For advanced yogis, walk shoulders down toward hips and touch knees together