Awaken Your Inner Superhuman with the Superman Pose: Strengthen Your Core and Improve Posture

There are many benefits to incorporating core exercises into your fitness regime. But core exercises not only work your abs, but also your abs, lower back, hips and pelvis. Plus, core exercises also help improve your balance and stability, avoid injuries, maintain good posture, and help relieve back pain. Yoga also has certain asanas that focus on these aspects. One such yoga pose is Superman Pose aka Viparita Shalbasaana. It is one of the best yoga asanas to strengthen your core and back muscles.

Benefits of Superman Pose
Superman Pose is a variation of Shalbasaana called Viparita Shalbasaana which provides multiple physical and mental benefits. With only the core and pelvis touching the ground, the body is extended and balanced on the stomach in this pose. Dr. By increasing strength and core flexibility, it helps balance the anahat (heart), vishuddha (throat) and manipura (solar plexus) chakras, says Yogendra. Here are the benefits of Superman Pose and how to do it correctly:

1. Strengthens the back
You can do this asana if you have back pain. It can help strengthen all the back muscles regularly. It also provides support to the spine, which can help maintain proper posture.

2. Blocks the core
Balance and proper form are the foundation of every yoga pose. To maintain balance, you need to engage the core muscles, especially the abdominal muscles. It is one of the best ways to increase core strength.

3. Improves posture
When you practice this Shalbasaana variation regularly, it aligns your spine and helps you fight the negative effects of prolonged sitting and poor eating habits. This ultimately helps in proper alignment of the spine, adds the expert.

4. Increases spinal flexibility
From spinal flexibility to improving mobility, these yoga poses help stretch the spine. What else is there? It is a good stretch for the back as it also helps release tension from the spine.

5. Increases body awareness
You need to be focused and aware when you perform these yoga poses using specific parts of your body. It helps improve your mind-body connection and increase awareness of the entire body.

6. Increases energy and boosts confidence
This is an empowering posture that helps you feel powerful, positive and energetic. Practicing this variety has positive psychological effects that provide you with a sense of empowerment and confidence, Dr. Yogendra explains.

How to practice the Superman pose properly?
It is important to do this yoga properly if you want to reap all its benefits. Properly aligned poses will allow you to utilize strength, mobility and flexibility properly. Also, it will help you avoid injuries. With that said, here's how to properly pose Superman.

1. Lie on the mat with your head down, hands and feet on the floor.
2. Extend your arms straight out and your legs behind you, with your toes pointing away from you.
3. Contract the abdominal muscles as you lift your arms, chest and legs off the ground. Exhale as you do that.
4. Keep your limbs straight while lifting as high as you comfortably can.
5. Look forward without straining your neck.
6. Hold the pose for a few breaths, keeping your balance and stability intact.
7. Release slowly and return to the starting position as you exhale.
8. Repeat the pose as many times as you can. Don't stress too much.