Fixed firm exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fixed firm )

View Report

–

Name of exercise  Fixed Firm
Other names of exercise Fixed firm
Description of exercise Fixed firm exercise, also known as Supta Vajrasana, is a yoga pose that involves sitting on the heels with the knees bent and the feet pointing backwards. This pose helps to improve flexibility in the hips, thighs, and ankles while also strengthening the lower back and core muscles. It also helps to improve digestion and stimulate the abdominal organs. To perform this exercise, one must sit on the heels with the hands placed on the thighs and slowly lower the upper body backwards until the head and elbows touch the ground. This pose can be held for a few breaths and repeated multiple times for maximum benefits.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Kneel with hips on heels.
  • Move feet outward keeping soles up until buttocks is on floor. Place hands on feet to keep them in position.
  • Slowly lean back until resting on elbows.Continue to lean back until back is against floor.
  • Raise arms over head and grasp elbows as shown.
  • Tuck in chin and exhale and relax.
  • Hold.
  • Return to original position by reversing above steps.

    • –

    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip, Knee, Shoulder, Entire Body
    Type of Muscles Pectoral , Back, Deltoid, Triceps, Quadriceps, Inner Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased flexibility
  • Improved posture
  • Strengthened core muscles
  • Enhanced balance and stability
  • Reduced risk of injury
  • Improved body awareness
  • Increased muscle endurance
  • Improved breathing and circulation
  • Increased muscle tone
  • Reduced stress and tension

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Fixed firm exercise should be avoided in certain situations to prevent injury and discomfort. It is not recommended for individuals with knee or ankle injuries, as it puts pressure on these joints and can worsen the condition. Pregnant women should also avoid this exercise, as it can put strain on the abdomen and potentially harm the baby. People with lower back pain or spinal issues should also avoid fixed firm exercise, as it can put pressure on the spine and aggravate the condition. It is also not recommended for individuals with high blood pressure or heart problems, as it can increase heart rate and blood pressure. If you have any of these conditions, it is best to consult with a doctor before attempting fixed firm exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • If you cannot get back flat on floor, stay in elbow resting position until you attain more flexibility.

    • Helpful in Diseases

  • Arthritis
  • Obesity
  • Heart Disease
  • Diabetes
  • High Blood Pressure
  • Osteoporosis
  • Chronic Pain
  • Anxiety
  • Depression
  • Fibromyalgia

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleFull locust exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleCamel exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR