Superman Yoga Pose (Viparita Shalabhasana) Instructions

Superman Yoga Pose (Viparita Shalabhasana)
Superman Yoga Pose (Viparita Shalabhasana)

Superman Yoga Pose (Viparita Shalabhasana) seems at first glance to be very simple, but for all its simplicity it is nevertheless extremely effective for the muscles of the back

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it’s strengthening, especially in the lower part, including the buttocks. Strong elastic priest – the dream of every girl, and the exercise of superman actively promote its implementation.
Superman Yoga Pose (Viparita Shalabhasana)

It is recommended to include it in home workouts, as it is much safer for the spine than, for example, deadlift or slopes. The matter is that the intervertebral discs experience much less stress, therefore injuries are practically excluded.

At the same time, even in the absence of shells with the help of “Superman” you can develop on your back beautiful relief muscles, strengthen the muscles and tendons of the waist.

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Here are involved: extensor muscles of the spine; muscles of the back of the thigh (biceps, large gluteal, semitendinosus, and semimembranosus).

This is also a great exercise for the press, because when you perform it, you have to balance on your stomach, which strengthens his muscles, and therefore “Superman” should be included in the training programs for weight loss.

And here for pregnant women, it is categorically contraindicated.

A important advantage of the superman exercise is the lack of any special equipment – usually, a rug or blankets is enough, and the place needs just enough to be able to lie on the floor in full growth.

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Despite the apparent simplicity, the exercise of Superman is very difficult to perform: it takes great physical effort and tremendous muscle tension, and for the proper effect it is necessary to observe all the nuances of the technique of execution.

How to Superman Yoga Pose (Viparita Shalabhasana) Step By Step Instruction:
How to Superman Yoga Pose (Viparita Shalabhasana)

Lying on his stomach, stretching his hands forward palms on the floor; head slightly lift.

Legs and upper body, from the chest level, tear off the floor and raise as high as possible.

The hands are stretched forward and parallel to the floor, the whole body is tense, stretched and balancing on the abdomen.

The pose must remember the flying superman. Hold in this position for at least 2-3 seconds, and then slowly return to the starting position.

Perform three sets of 30 repetitions to ensure the intensive development of target muscles.

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Following this simple description, try executing the superman exercise at least a few times, and you will see how hard it is.

For beginners, to facilitate this important exercise, you can recommend the following: If you take off your shoes, then the superman exercise will be easier to perform.

For the same purpose, you can not pull forward your straight hands, but press them against you. Another option is to perform the exercise only for one side of the body, that is, the simultaneous lifting of only the right hand/foot, and then only the left one.

General information about Superman Yoga Pose (Viparita Shalabhasana) :

Name: Superman Yoga Pose (Viparita Shalabhasana)
Description: It also affects the mind – it returns you to the present moment. Even if you want, you can not think of any problem in this posture.


  • Stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and lower back.
  • It tones the abdomen and the lower back.
  • Massages the spine and keeps your back elastic.
  • Helps to stretch the chest.
  • Improves blood circulation.
  • It can be a good workout for abdominal muscles and stomach.
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  • Do not practice this yoga pose if there is an abdominal surgery or if you are pregnant.
If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners


Loin, Abdominal muscles, Buttocks, Thighs, Muscles of hamstrings, Shoulders


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