Yoga Asanas

Supta Vajrasana - Fixed-Firm Pose

Posted on 2019-03-19

For some people, Supta Vajrasana might seem like torture. However, others consider it a breeze. Also called Fixed-Firm Pose, Supta Vajrasana is a reminder of the different bodies, capabilities, and injuries that various people have. While some can easily slide into the posture, others feel pain in the ankles, knees, and lower back.

Step by Step Instructions

  • Sit down in between your heels. Your feet should face upwards and the knees together. Separate the knees a bit if you feel some sharp pain there

  • Place your hands on your feet’s soles with your fingers facing forward

  • Lower back an elbow at a time

  • Look back and drop back the top of the head

  • Slowly lower the shoulders onto the ground as you slide the elbows out and rest your upper back on the ground.

  • Raise your arms overhead and latch onto the opposite elbows

  • Press down your arms and shoulders, bringing them flat onto the floor

  • Tucking your chin into your chest, press back with your arms.

  • Lift your ribs up to feel your chest stretch

  • Simultaneously ground your knees and feel the stretch along your stomach, hip flexors, knees, and front thighs

  • Relax deeper into this pose by breathing, bringing your knees nearer together on the ground and pressing your buttocks into the floor.

  • Listen to the knees. If need be, support your body’s weight with your hands

  • Breathe and hold for about 20 seconds

  • Come out of this pose in the reverse direction of how you entered into it, using an elbow at a time

Supra vajrasana step one

The first step is just to sit in Vajrasana.

Supta vajrasana step 2

The second step just to come down on your elbows.

Possible Benefits

  • Improves blood circulation to the liver, pancreas, kidneys, and bowels

  • Rebuilds lower spine, knee, and ankle flexibility

  • Lubricates the joints and increases circulation there

  • Stimulates the spleen, thereby helping to boost the immune system

  • Helps in the stimulation of the lymphatic system, especially the armpit’s lymph glands

  • Helps to alleviate digestion problems like gas, indigestion, and constipation

  • Helps to remove excess calcium deposits, scar tissues, and arthritic starts from knees and ankles

  • Minimizes menstrual pain

  • Can help with gout, sciatica, rheumatism, and varicose veins

  • Improves sexual longevity as one ages

  • Tones and slims the thighs

  • Firms calf muscles

  • Strengthens the abdomen and lengthens abdominal muscles

  • Helps to relieve lower back pain

Beginner Tips

  • As a beginner, especially from the western world, you might find it tough sitting on your heels but this is normal. Just like many other poses, you may take weeks or years to perfect the Firm-Fixed Pose. However, don’t be in a hurry. Just work your way into it slowly.

  • If you’re an athlete that’s suffering from a knee injury, this asana can help rebuild the joint’s natural flexibility

  • Always maintain proper alignment. Heels should touch with the hips. This ensures even stretching of the knees and ankles’ ligaments, building balanced flexibility

  • Don’t change your feet’s position to compensate in the pose. Maintain your ankles straight and let our toes point to the back wall

  • In case you feel pain, correct posture depth

  • Remember to keep the knees on the floor all the time

    Where to Start 

    With one of our best online yoga classes, or sign up for a free trial

    Previous How to do Kumbhaka Pranayama - Full Breath Retention
    Next Namaste Meaning - What You Need to Know

    Comment / read all comments