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Backbend Asana · Elementary (Level 2) · Catalog #800240

Superman Viparita Salabhasana

Prone with arms and legs lifting simultaneously and reaching long. Pure posterior chain conditioning.

Practice Superman (Viparita Salabhasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Superman (Viparita Salabhasana) — Backbend Yoga Posture Illustration

Superman (Viparita Salabhasana) — Backbend posture targeting Lower Back, Glutes, Back, Shoulders · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Viparita Salabhasana
Posture Family
Backbend
Difficulty
Elementary (Level 2)
Recommended Hold
20 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Lower Back, Glutes, Back, Shoulders
Energy Expenditure
3.5 METs

Alignment, Breath & Drishti Cues for Superman

Superman (Viparita Salabhasana) belongs to the Backbend posture family and engages the Lower Back, Glutes, Back, Shoulders at an intensity of approximately 3.5 METs. Prone with arms and legs lifting simultaneously and reaching long. Pure posterior chain conditioning.

  • Breath Rhythm: Maintain Even ujjayi throughout the 20-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Lower Back, Glutes, Back, Shoulders.
  • Minimum Recommended Age: 6 years (72 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 20 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury

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