Fixed Firm: This very gentle backward bending posture also improves the joints of the hips, knees, and ankles and increases circulation to the lower limbs. Strengthens, stretches abdomen, and helps prevent hernia. Beneficial for the spleen and strengthens the immune system. Strengthens and improves flexibility of the spine and lower extremities. Increases flexibility of muscles and firms the buttocks, hips, trapezius, and triceps. Increases lung capacity.