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Superman Pose

  • Vipartita Shalabhasana

Vimanasana, also known as Airplane Pose, is a simpler asana that offers a strong back bend and is also known by the Sanskrit name viparita shalabhasana. The body appears to be flying like Superman when it rises off the ground from a supine position with the arms reaching forward. Viparita shalabhasana is thought to balance the anahata chakra, visuddhi chakra, and manipura chakra, In addition to its physical advantages, which include improved flexibility and core strengthening. Love and compassion are associated with anahata, higher truth and genuine expression with visuddhi, and inner strength and self-worth with manipura.

Steps to do Superman Pose / Vimanasana

  • Lie on the stomach with your toes flat on the floor, chin resting on the ground.
  • Keep your knees, legs close together, with your feet lightly touching each other.
  • Now stretch your arms in the front as far as you can.
  • Take a deep breath in and now lift your chin, arms, chest, thighs and legs off the floor.
  • Keep breathing while holding the pose.

Tips for beginners

  • Roll one or two blankets under your thighs or knees to support yourself. 
  • You can take the  support of the wall to place your palms with ease, so that your spine is aligned.
  • If your knees rest on the mat, try to adjust the position by taking your feet closer to the pelvis.
  • You can also place a blanket on the bony part of your ankles for comfort.


  • Strengthens the muscles of arms, shoulders, chest, abdomen, legs and lower back.
  • Tones abdomen and lower back.

Watch out for

  • Avoid in the case of: Abdominal surgeries or Pregnancy.
  • Do not practise just after meals.


  • You can move your hands dynamically for a intense variation.
  • You can also make dynamic movements forward and backward in this asana.