Fixed Firm Pose

What is Fixed Firm Pose?

Fixed Firm Pose helps strengthen the calf and abdominal muscles. The posture is ideal for increasing circulation and mobility in the spine, knees, hips and ankle joints, and it also alleviates lower back pain.

How do you do Fixed Firm Pose?

  • Step 1

    Begin in a kneeling position and sit between your heels, keeping your heels touching the outside of your hips. Place your hands on your feet with your fingers resting on your heels.

  • Step 2

    Move the palms of your hands directly back onto the mat. Keep your arms straight and shoulder-width apart and your chest open.

  • Step 3

    Lower onto one elbow at a time with your chest open and gaze directed upward. Make sure your arms remain shoulder-width apart.

  • Step 4

    Slowly lower further onto your shoulders, sliding your elbows out as you rest on your upper back. Lay your forearms along your feet and rest your hands on your calves.

  • Step 5

    Raise your arms overhead, then latch your arms onto opposite elbows. Lift your chest and stomach upward, keeping your chin tucked and your gaze toward the ceiling. Keep your knees grounded on the mat as you stretch the front of your body.

How do you modify Fixed Firm Pose?

  • Fixed Firm Pose for Prenatal

  • Fixed Firm Pose for Beginners

  • Advanced Fixed Firm Pose

  • Fixed Firm Pose for Weak Lower Back

  • Fixed Firm Pose for Weak Knees

  • Fixed Firm Pose for Tight Hips

What are the benefits of Fixed Firm Pose?

  • Leg Stretch

  • Back Stretch

  • Flexibility

Expert opinion

Take this posture slowly.

Dull, achy, stretching sensation is good; anything beyond that is too much. As Bikram says, you can mess with the gods but don't mess with your knees!

Kate Davies,YO BK Hot Yoga and Pilates in New York City

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