: This style uses props (like straps, blocks, and chairs) to ensure the body is in the "fixed" or correct anatomical position.
: Movements targeting the thoracic and lumbar regions to restore the natural "S" curve. Static Stability katerinahartlova 23 11 12 joga exercise with s fixed
: Strengthening the lower back through gentle twists and core engagement. Benefits of the 23-Minute Practice : This style uses props (like straps, blocks,
| 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. | Benefits of the 23-Minute Practice | Mistake |