HALF-SUPERMAN POSE

 

      
 
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Half Superman Pose
YOGA TERM


ENGLISH: Half-Superman Pose
SANSKRIT: Ardha Shalabhasana

BENEFITS

  • TONES THE ABDOMEN AND LOWER BACK
  • STRENGTHENS AND STRETCHES THE LOWER BACK
  • MASSAGES THE SPINE AND KEEPS THE BACK SUPPLE

  • This exercise is one of the easiest and most effective ways to improve core strength in the lower back. It primarily targets the erector spinae, which surrounds the spine from your hip to your head and flexes and rotates the spine and neck.

    INSTRUCTIONS


    STEP 1
    Lie face down on a mat with your arms stretched above your head (like Superman)

    STEP 2
    Raise your right arm and left leg about 5 to 6 inches off the ground (or as far as you comfortably can).

    STEP 3
    Hold for 3 seconds and relax.

    STEP 4
    Repeat with the opposite arm and leg.

    DURATION / REPETITIONS


    Hold this position for three seconds on each arm and then repeat on the other arm. 

    COMMON MISTAKES


    Be sure when raising your feet and arm that you raise them parallel to the floor. Keep your arm and leg straight and avoid bending at the knee or elbow.

    It's imperative to the exercise that you hold the position at the top of the repetition.

    You must breathe to bring oxygen to your muscles. Breathing helps stabilize the core and maximize the results of the exercise.

    Your body should be balanced while lying down so that each side of you is doing equal work. Be sure you are not off-center as this will create a strain on your back, rather than promote core strength.

    Avoid pointing the foot when you raise it.By keeping the foot perpendicular to the floor, you keep the work in your core and get a better muscle contraction in the focus area.

    PRECAUTIONS


    You want to feel your back working, but not straining. Stop the exercise if you feel any pain. You should use caution or avoid this exercise if you have a back injury. Avoid this exercise after the first trimester of pregnancy.

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