ProneBeginner
Superman Pose
Viparita Shalabhasana
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About This Pose
Superman Pose (Viparita Shalabhasana) lifts both arms and legs simultaneously while lying prone, creating maximum back engagement. Named for its resemblance to the flying superhero, this pose builds tremendous strength throughout the posterior chain. It's particularly effective for improving posture and counteracting the forward-hunching tendency of modern life.
Step-by-Step Instructions
- 1
Lie face down
- 2
Extend arms forward
- 3
Engage back and core
- 4
Lift arms and legs simultaneously
- 5
Reach long
- 6
Hold with steady breath
Alignment Cues
- Engage core firmly
- Keep neck long
- Reach through fingertips and toes
- Keep gaze down
Benefits
- Maximum back engagement
- Builds posterior chain
- Improves posture dramatically
- Counteracts forward posture
- Strengthens from neck to ankles
- Full body activation
Modifications
- Lift only arms or legs
- Smaller lift
Variations
- With swimming motion
- With holds
Cautions & Contraindications
Cautions
- Avoid neck tension
- Lift evenly front and back
Avoid this pose if you have:
- Back injury
- Shoulder pain
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
pronestrengthcorebeginner
Equipment
yoga mat
