Sit in Sukhasana (Easy Pose). Place one hand on your lower back (sacrum) and one on your sternum.
4. Tadasana (Mountain Pose) with Wall S-Fix
5. Virabhadrasana II (Warrior II) with Fixed Lumbar S katerinahartlova 23 11 12 joga exercise with s fixed
6. Trikonasana (Triangle) – Fixed Lateral S
Week 1: Practice S-Posture 2× per session, 20s holds, 3 sessions/week.
Week 2: Increase to 3× per session, 30s holds, 3–4 sessions/week.
Week 3: Add 1 progressive strength exercise (8–10 reps).
Week 4: 3–4 sessions/week; hold 40s; progress strength to 10–12 reps. Sit in Sukhasana (Easy Pose)
9. Dandasana (Staff Pose) with Belt
10. Savasana with Structural Visualization glide into Marjaryasana‑Bitilāsana (Cat‑Cow)
From seated, glide into Marjaryasana‑Bitilāsana (Cat‑Cow), but keep the spine’s “S” intact.
Each arch is a whisper, each dip a promise: the curve may move, the core remains fixed.
7. Setu Bandha (Bridge) – Fixed Lumbar Separation
8. Salabhasana (Locust) – Fixed Thoracic S