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Katerinahartlova 23 11 12 Joga Exercise With S Fixed -

The request appears to refer to a specific video or session by Katerina Hartlova November 12, 2023

  1. Child’s Pose (Balasana) – Knees wide, big toes touching, arms forward. Relax the sacrum.
  2. Tabletop with opposite arm/leg reach – Builds core stability for the spine.
  3. Locust (Salabhasana) – Lifts only the chest and arms, not the legs. Protects lower back.
  4. Cobra (Bhujangasana) – Low version, elbows bent. Keeps “S fixed” by avoiding hyperextension.
  5. Bridge (Setu Bandha Sarvangasana) – Lift hips without straining the neck. Place a block under sacrum for support.
  6. Supine Twist – Knees drop to one side, shoulders stay grounded.
  7. Seated Forward Fold (Paschimottanasana) – Sit on a blanket; fold from hips, not lower back.
  8. Half Lord of the Fishes (Ardha Matsyendrasana) – Twist from the thoracic spine, not the lumbar.
  9. Camel (Ustrasana) (gentle version) – Hands on lower back, fingertips down. Only if spine feels stable.
  10. Legs‑up‑the‑Wall (Viparita Karani) – Drains tension from the lumbar.
  11. Reclining Hand‑to‑Big‑Toe (Supta Padangusthasana) with a strap – Keeps pelvis level.
  12. Corpse (Savasana) – 5 minutes minimum. Imagine your spine melting into the floor, segment by segment.

: Uses slow, deliberate breathing to move the body from a sympathetic (stress) to a parasympathetic (rest) state. Functional Strength katerinahartlova 23 11 12 joga exercise with s fixed

: Progress in this pose comes from regular practice, not forcing the depth. Safety Reminder The request appears to refer to a specific

Controlled Breathing:

Use Ujjayi breath to maintain heat during long holds. Child’s Pose (Balasana) – Knees wide, big toes