Katerinahartlova 23 11 12 Joga — Exercise With S Fixed !full!

: If you feel a sharp pinch in the sacrum (the S-area), ease off the depth of the pose. The goal is stability, not a deeper stretch.

: Never hold your breath during the "fixed" holds; use diaphragmatic breathing to maintain internal pressure.

: It targets the L4 and L5 vertebrae, where most back tension resides. katerinahartlova 23 11 12 joga exercise with s fixed

Katerina Hartlova is known for blending traditional Hatha yoga with modern kinesiology. This particular session focuses on the "fixed S"—the . In yoga, a "fixed" position doesn't mean "immobile," but rather "stabilized." By grounding the sacrum, you allow the rest of the spine to decompress safely, making it an ideal routine for those with lower back pain or sedentary lifestyles. Key Benefits of the "23 11 12" Routine

: Keep your lower back (the S-curve) completely flat. : If you feel a sharp pinch in

: The "fixed" element ensures the pelvis remains neutral, preventing common injuries from over-arching. Breakdown of the Exercises 1. The Fixed-Base Cat-Cow (S-Focus)

: Lie on your back and place the support directly under the flat bone at the base of your spine. : It targets the L4 and L5 vertebrae,

: Extend the opposite arm and leg, but place a yoga block on your lower back.

: Unlike flow yoga, this focuses on isometric holds that fire up the deep transverse abdominis.