Bikram Posture #20 – Fixed Firm

The Bikram Posture called Fixed firm pose (aka Supta Vajrasana) is a fantastic way to stretch the hip joints and the diaphragm. The pose can be extremely difficult at first as the posture does not favor western sitting habits, but this is entirely normal. It can take some time to slowly become used to this and comfortable with the position, so don't be alarmed at first, you'll get there!

Benefits:

  • Helps conditions of varicose veins and rheumatism in the legs and can assist with back pain
  • Slims and tones thighs
  • Firms calf muscles
  • Strengthens and improves the flexibility of the lower spine, knees, ankles
  • Lengthens and strengthens abdominal muscles

Tips:

  • Its highly important to go slowly in and out of this posture
    ​When going in lift your chest up and drop your head back before you even touch your head to the floor. ​The same goes for coming out of this posture, the head is the last thing to come up, take your time.
  • Keep your knees on the floor no matter how wide you have to spread them; one of Bikram's great lines reiterates the importance of this in this posture "You can mess with the God's but you cannot mess with the knees"
  • The hips can come up, but the knees must remain on the floor, keep your heels just wide enough that as soon as your hips go down the heels will touch them exactly
  • ​Once you have proper alignment in your feet, don't move them: ankles straight toes towards the back wall.
  • Never push past pain in this posture, awareness of discomfort is okay but pain is not. Depth will come with regular practice
  • Focus on constant breathing to take your mind of any discomfort you may have, slow deep breaths keeping still
  • ​If your advanced, you can focus on can walking the shoulders down towards your hips and bringing your knees together to touch. Proper form can be difficult!
  • Patience is key, don't go quicker than you need and don't push through pain, listen to your body talking to you on its journey