How To Do Superman Pose And What Are Its Benefits -

The Superman pose or Viparita Shalabhasana in Sanskrit is a variation of the locust pose is an effective and wonderful exercise for people of all fitness levels.

The surprising benefits of the Superman pose might just work into your fitness routine that wonderfully strengthens the lower back muscles, glutes, hamstrings, abs, and other surrounding muscles to support your spine, reduce the risk of injury and as well as promote good posture and improves digestion.

What’s more, this move can be done anywhere — with no equipment required and is easy to perform for all exercise levels.

Let’s take a look at how to perform the Superman exercise along with its benefits to gain a strong core.

Steps To Do Superman Pose (Viparita Shalabhasan)

Superman seems like a pretty simple movement that you can easily try today. Here’s how:

To do the Viparita Shalabhasana, you lie down on the yoga mat on your stomach.
Keep the heels straight on the ground and rest the chin on the ground.
Step the feet close to each other and stretch the hands outwards.
Take a deep breath and try to raise the arms and legs, chest and thighs above the ground.
You will look like a superhero in this pose.
Feel the stretch in both the opposite parts of the body.
Keep in mind that at the time you exhale, slowly bring the chest, arms, and legs down.

It’s a great workout even if you can only lift it a few inches off the floor. Do not lift or hyper-extend the neck as this will cause strain and pain.

If you are new to yoga practice, you can take the support of your hands to raise your feet, for this you can raise your feet by resting both your hands on the ground. You try to stay in this posture for at least 20 seconds, you can do it more or less according to your capacity. After this, while exhaling slowly, keep lowering the legs. Come back to your initial position again. Repeat this exercise 3-4 times.

What Are The Benefits of Superman Pose

Superman Pose yoga can be done without going to the gym and without any equipments. But, before starting this one should consult any yoga expert and how to do it properly,

Energy increases in the body: This exercise works to fill new energy in the whole body and is also helpful in controlling weight. To practice this training, the body needs to be balanced.

Strengthens the muscles: This training is helpful in increasing the strength of the muscles, as well as strengthens the muscles which have become weak. While doing pull-ups, it stresses different body parts such as the lats, rhomboids, abdominals, biceps, forearms and glutes.

Relieves joint pain: Superman Pose has a therapeutic effect, which can help heal joint pain.

Injury prevention: This makes the core very strong which in turn reduces the strain on the lower back. Therefore, it reduces the risk of both injury and pain over time.

Reduce lower back pain: Superman pose may be your ticket to sweet relief for lower back pain. It benefits by effectively strengthening the spine and correcting posture.

Strengthen the shoulders and arms: By practicing Viparita Shalabhasan, you can strengthen your shoulders and arms. This exercise allows you to stretch the muscles and joints of the shoulders, which helps in strengthening them.

Contraindications of the Superman Pose (Viparita Shalabhasana)

There are many benefits of Viparita Shalabhasan, but before doing it it is necessary to know its precautions, let us know what are the precautions to be taken while doing this pose-

If you are troubled by headaches, neck pain, and spine pain, then you should not do this pose.
Although this asana is beneficial for everyone, if you are suffering from a hernia, peptic ulcer, heart patient, or are pregnant then avoid doing this asana.
If you have a back injury or have recently undergone abdominal surgery, then you should avoid practicing this pose.

If you feel any discomfort during the practice, stop the practice of this asana immediately. Do this only till you feel comfortable. Also, do not eat food before doing asanas. Its practice on an empty stomach is more beneficial.

Conclusion

Superman pose, or viparita shalabhasana targets your lower back (erector spinae muscles), abs, glutes, hamstrings, and upper back. The pose is wonderfully strengthen your core and leave you feeling strong and mighty.

Though this move is safe for most people, those who have chronic lower back pain, recent injury, recent abdominal surgery, or are pregnant should avoid this exercise or consult a healthcare professional before trying it.