Superman Pose
Viparita Shalabhasana · विपरीत शलभासन
Superman Pose
Viparita Shalabhasana · विपरीत शलभासन
CoreBackbend
Level
Intermediate
Body
Core, Backbend
How to practice
Reach your arms forward and your legs back while lying on your belly. Lift just the chest or one limb at a time. Keep the movement small and leave your forehead down whenever your neck needs rest.
Benefits
Strengthens the back, buttocks, and rear shoulders while practicing a controlled lift from the floor.
Who should avoid or modify
- Reach long rather than lifting high, and keep the neck in line with the spine. Stop with back pain; avoid prone abdominal pressure during pregnancy.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.