Unlocking the Benefits of Viparita Salabhasana: Detailed Process

Viparita Salabhasana can be done to stay healthy. This asana is also called Superman Pose. In this pose, the person seems to be flying like Superman. Doing Viparita Salabhasana strengthens the muscles of the lower back, so you must include it in your fitness routine.

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Viparita Shalabhasana can be beneficial for overall health. Doing this yogasana strengthens the muscles of the lower back, glutes and hamstrings. The benefits of doing Viparita Shalabhasana daily are as follows -

The method of doing this asana is described below in sequence -

• To do this asana, first spread the yoga mat.
• Lie down on your stomach on the yoga mat.
• Keep your legs straight and maintain a little distance.
• Keep your hands in front.
• After this, keep the head in a normal position. Do not look towards the sky.
• Now slowly raise your hands and feet about 6 inches above the ground.
• Stay in this position until you feel the muscles of your lower back contracting.
• Feel the stretch in your glutes, core and muscles.
• Raise your navel above the ground. Inhale and exhale.
• In this position, you will feel as if Superman is flying in the air.
• Now stay in this position for 2-3 seconds.
• Then bring your hands, legs and stomach back to the ground.
• Do 8-10 reps of this and do 2-3 sets.

(Read more - Sarvangasana (shoulder stand pose) steps and benefits)

Viparita Shalabhasana is safe for most people, but some special people should not do this yogasana, otherwise it can cause trouble -

• If you have long-term lower back pain, avoid doing this asana.
• Apart from this, people who have recently suffered a lower or upper back injury should also avoid doing it.
• People who have recently suffered an injury to the stomach, hamstrings or glutes should avoid doing Viparita Shalabhasana.
• If you are pregnant, avoid doing this yogasana during the second and third trimester. This can put more pressure on the stomach.
• Viparita Shalabhasana should not be practiced even in case of shoulder pain.

(Read more - Parsvottanasana steps and benefits)

Viparita Shalabhasana can be done easily at home as well. You do not need any equipment to do it. In this asana, you may seem to be flying like Superman. To strengthen your legs, back and buttocks, you must include this yogasana in your lifestyle, but initially do it under the supervision of an expert or yoga guru.