Lie on your stomach with your toes flat on the floor; chin resting on the ground.
Keep your legs close together with your feet lightly touching each other.
Now stretch your arms out to the front as far as you can.
Take a deep breath in and now lift your chest, arms, legs and thighs off the floor. You resemble a flying super hero - Superman! Spread the smile on your face – superheroes are always happy, especially in flight. Rather than making an effort to raise your hands and legs more, make a gentle effort to stretch your arms and legs away from your torso. So, feel the pull that is occurring at both ends. Ensure that your elbows and knees are not bent.
Keep breathing with awareness; keeping your attention on the stretch.
As you exhale, gently lower your chest, arms and legs.
Benefits of Superman Pose
Stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and the lower back
Tones the abdomen and lower back
Massages the spine and keeps the back supple
Helps stretch the chest
Improves blood circulation
Also works at the mind level – when you take off, you can't but stay in the present moment. Even if you want to, you can't think about any problem!
Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at firstname.lastname@example.org.