vinyasa yoga

The Superman Posture is comparable to a flying superman high in the air. This is where this yoga stance gets its nickname.

viparita = inverted/ reversed, shalabh = cicada, asana = pose/posture

It is pronounced as Vip-a-RHEETH-uh shah-lah-BHAAHS-uh-nuh

This posture is particularly helpful in strengthening your reduced back muscles.

How to do Superman Pose?

  1. Lie on your belly with your toes flat on the floor, chin hing on the ground.
  2. Keep your legs close together with your feet gently touching each other.
  3. Now stretch your arms bent on the front as much as you can.
  4. Take a deep breath in as well as currently raise your breast, arms, legs and upper legs off the flooring. You resemble a flying super hero – Superman! Spread out the smile on your face– superheroes are constantly delighted, specifically in air travel. Instead of making an effort to increase your hands as well as legs more, make a gentle effort to extend your arms as well as legs far from your torso. So, feel the pull that is happening at both ends. Ensure that your elbows and knees are not bent.
  5. Keep breathing with understanding, keeping your interest on the stretch.
  6. As you breathe out, carefully lower your breast, arms as well as legs.

Benefits of Superman Pose

  • Stretches as well as reinforces the muscle mass of the upper body, shoulders, arms, legs, abdomen and the lower back
  • Tones the abdomen as well as reduced back
  • Massages the back and also keeps the back supple
  • Helps stretch the chest
  • Improves blood circulation
  • Also workings from the mind level– when you remove, you can’t yet remain in the present now. Even if you wish to, you can not assume about any problem!
  • Can be an excellent workout for the abs and also stomach

In the Padma Sadhana sequence, Superman Posture (Viparita Shalabhasana) forms the 5th present, after Bhujangasana (Cobra Pose).


Do not exercise this yoga exercise stance if you have had an abdominal surgical procedure just recently or if you are pregnant.