The Fixed Firm Pose or the Supta-Vajrasana can be difficult for athletes because this pose compresses the knees but if done properly, this can be good for the knees, ankles and the hips. Sit down with your buttocks on your heels, knees, and feet together. Move your feet apart so that you can sit on the floor between your feet. Reach behind you and hold your toes, slowly bend your elbows down to the floor, one at a time, so that your torso is leaning backward, supported by your elbows. Do this slowly. Lower your back to the floor, slide your elbows out and raise your hands over your head, elbows flat on the floor and bent so that the hands are grasping opposite elbows. Tuck your chin to your chest and stay in this position for 20 seconds. This improves flexibility of the lower spine, hips, knees, ankle joints.