Fixed Firm Pose - Supta Vajrasana

The science of yoga is extensive, and it is divided into many branches. Each branch concentrates on the various means of uniting the mind, body, and spirit.

The scheme of the various branches is to accommodate all kinds of people. Yoga helps achieve long lasting health and brings about a sense of fulfillment and happiness.


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It achieves this by drawing from the inner energy reserves and generates happiness and health from within. Yoga also helps enhance the body’s youthfulness and brings clarity of mind. Yoga is gaining rapid popularity these days because of its ability to deal with stress. Yoga helps in freeing the body from the symptoms of stress, and the flexibility exercises help reduce muscular tension.

The Sanskrit name for Fixed Firm Pose is Supta Vajrasana. This yoga pose is very good for spiritual reasons and also for the improvement of the functioning of the internal organs. The Fixed Firm Pose is almost the same as Ardha Savasana. It can also be put into the group of Matsyasana (Fish Pose). Make sure that you attempt practicing this pose only after mastering the Vajrasana (Diamond Pose). When compared to Vajrasana, more flexibility and strength of the spine is required to do the Fixed Firm Pose.


The Fixed Firm Pose steps are as follows:

  1. To begin the Fixed Firm Pose steps, you should first come to the Vajrasana. Then, using the support of your elbows, lie down with your back on the ground. Your back should be in contact with the ground.
  2. Straighten your hands slowly and lie completely on your back. Beginners to the pose may place the hands on the respective thighs.
  3. After coming to the right position, bring your hands to the shape of a scissor, and keep them under the shoulders. Your right hand should be kept under your left shoulder and your left shoulder should be kept under the right. Your head should be kept in the center of them.
  4. Keep your knees joined together and in contact with the ground at all times.
  5. Shut your eyes and relax in this pose for 8–10 seconds. Practicing this pose for a few days will enable you to practice it correctly.
  6. You should release from the pose in the reverse order. While breathing in, take the support of your arms and shoulders and lift your head above the floor. Then, let your body weight be shifted to the left elbow and arm by sliding the body and slowly coming to the first position.


The Fixed Firm Pose precautions include avoiding this pose if you suffer from a shoulder, hip or knee injury. This pose causes a lot of knee compression and can be especially difficult for big men and athletes. If you experience too much pain when practicing this posture, you could open up your knees wider. Gradually, you will be able to bring your knees closer till they touch each other and you are able to bring your elbows down all the way back. Most women usually have no problem in performing this posture unlike most men.

Beginner’s Tip

The Fixed Firm Pose is especially difficult for athletes and the ones suffering from knee injuries. It is essential that you are aware that this pose is anatomically correct and helps in rebuilding joint flexibility.

A good beginner’s tip for Fixed Firm Pose is to maintain accurate alignment, with the heels touching the hips just as the instructions say. This will ensure that the ligaments of the ankles and knees get evenly stretched and build balanced flexibility. Make sure that you do not change the position of your feet during the posture. Your ankles should be kept straight with your toes pointing to the back of the wall. If you experience pain, you could correct the depth of the posture. It is also important that you keep the knees in contact with the ground.

Benefits to Body Parts

The Fixed Firm Pose benefits to body parts include the following:

  • Improves blood circulation to the bowels, pancreas, liver and kidneys.
  • Rebuilds flexibility of the ankles and knees.
  • Helps improve the functioning of the immune system by stimulating the spleen.
  • Helps in the stimulation of the lymphatic system, especially the lymph glands in the arm pit.
  • Helps with problems of digestion, including constipation, gas and indigestion.
  • Helps asthma and other respiratory conditions.
  • Stimulates the adrenal glands by creating compression and pressure in the lower back.
  • Stretches the muscles of the pelvis, abdomen and thighs.
  • Helps flush ankles and knees of arthritic starts, scar tissue, and calcium deposits.
  • Helps reduce menstrual pain in women.
  • Helps with varicose veins, gout and sciatica.
  • Increases the capacity of the lungs by expanding the chest.

Therapeutic Applications

The Fixed Firm Pose therapeutic applications include the following:

  • Practicing this pose regularly helps in the activation of the Kundalini energy.
  • Helps in liberating sexual energy and maintaining sexual longevity in age.
  • Enhances confidence levels and courage in the personality.
  • Enhances intelligence and creativity as the circulation in the brain is increased.


Variations of Supta Vajrasana can be performed if some physical limitation prevents you from practicing the pose fully or you want to go deeper into the pose.

  • Although the Fixed Firm Pose is good for the knees, it can be difficult for some individuals to place it in the correct position at first. Persistent practice of the Fixed Firm Pose will improve the flow of blood to the knee joint and strengthen it. However, initially, you could keep your knees a little apart if you are unable to bring them together.

Additional tips

It is important that you follow a proper diet along with practice of the pose. A yogic diet follows a pure food diet or Sattvic diet. A balance of legumes, milk, cooked whole grains, vegetables, fruits and combinations of raw and cooked foods should be taken. These foods tend to raise the level of sattwa in the body as they are simple and light provide all the necessary nutrients.

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