Yoga Exercise “S-Posture” for Katerina Hartlova (born 23 November 2012)
| Mistake | Correction (“S fixed” reminder) | |---------|--------------------------------| | Hips higher than shoulders in Down Dog | Bend knees more, lift sitting bones | | Ribs flaring in Warrior I | Draw lower ribs in; engage transversus abdominis | | Collapsing into lower back in Cobra | Press pubic bone down; lift sternum | | Twisting from lumbar spine | Keep hips still; turn from mid‑back |
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.
This is the core of the 23 11 12 practice – slow Vinyasa with a pause at each “neutral S” position. katerinahartlova 23 11 12 joga exercise with s fixed
1. Cat-Cow with Segmental Fix (5 rounds)
2. Thread the Needle (Parsva Balasana) – Fixed Scapula S
3. Low Lunge with Posterior Pelvic Fix (Anjaneyasana) Starting position
Flow into a fluid sequence: Warrior II → Reverse Warrior → Extended Side Angle.
Each pose sweeps outward, like the arms of an “S” reaching for sunrise, but the torso never collapses; it remains the fixed spine of the letter.
This is the “11” in “23 11 12.” Move continuously while holding each pose for 5 breaths unless otherwise noted.
Repeat entire sequence on the left side. The total time should be about 11 minutes once you are proficient. Entering S-Posture (hold 20–40 seconds; 3 repeats)
The human spine has a natural double-S curve (cervical lordosis, thoracic kyphosis, lumbar lordosis). However, modern life creates pathological S-shapes:
Hartlová’s “23 11 12” exercise likely targeted stabilizing the physiological S while eliminating compensations. The modifier “with s fixed” means: performing each asana with a conscious maintenance of neutral spine, engaged transverse abdominis, and fixed scapular position.