SUPERMAN POSE

 

      
 
BACK TO GUIDE     <  >     NEXT EXERCISE

 

Superman Pose
YOGA TERM


ENGLISH: Superman Pose
SANSKRIT: Viparita Shalabhasana

BENEFITS

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

  • The Superman Pose is an excellent back strengthening posture that targets muscles in the lower back.

    INSTRUCTIONS


    STEP 1
    Lie on your stomach with your toes flat on the floor.

    STEP 2
    Keep your legs close together with your feet lightly touching each other.

    STEP 3
    Keep your hands and arms straight throughout the exercise.

    STEP 4
    Take a deep breath in and raise your hand and legs 4-5 inches off the ground.

    STEP 5
    Hold for 5 seconds, then return to starting position.

    DURATION / REPETITIONS


    Hold this position for one minute or two to five seconds per set, depending on how many sets you intend to do, and then lower your body down. Keep your body completely rigid and don't relax your muscles at all. Holding the position is when your lower back muscles get their greatest work out.

    COMMON MISTAKES


    It’s important to keep your head and neck neutral during the Superman’s exercise. This means you don’t want it moving or strained, while you perform the exercise.

    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.

    Pre-loader