ENGLISH: Superman Pose
SANSKRIT: Viparita Shalabhasana

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.

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.

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.

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.