Leave the studio carrying that fixed “S” within you: a line of steadiness that runs through every breath, every step, every challenge.
The "s fixed" component of this practice emphasizes the natural "S" curve of the human spine. The sequence focuses on: katerinahartlova 23 11 12 joga exercise with s fixed
Hold for 11 breaths to transition into a fixed inversion. Leave the studio carrying that fixed “S” within
: Lie on your back and place the support directly under the flat bone at the base of your spine. : Lie on your back and place the
Rise to Tadasana, feet grounding like twin pillars. Raise the arms, fingertips tracing an invisible “S” above the head. The shoulders roll back, the heart opens—yet the central line of the body stays straight, unbowed.
| Mistake | Fix from Hartlová’s 23/11/12 Method | |--------|--------------------------------------| | Overarching lower back in Cobra | Keep lower ribs on a folded blanket; only lift sternum. | | Flattening the entire spine in forward folds | Place a block under sitting bones to preserve lumbar S. | | Winging scapulae in Downward Dog | Draw armpits toward hips; externally rotate humerus slightly. | | Locked knees in standing poses | Micro-bend knees; fix the S from the pelvis, not the knees. |