Superman Pose anatomy

Superman Pose · Viparita Salabhasana · Tư thế châu chấu duỗi tay (Siêu nhân)

Superman Pose mainly works erector spinae, multifidus, quadratus lumborum, gluteus maximus; it stretches latissimus dorsi, pectoralis major, rectus abdominis, iliopsoas; adductors stabilize.

3D anatomy model of Superman Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie face down, legs straight and hip-width apart, tops of the feet on the floor; stretch the arms forward overhead, shoulder-width apart, palms down or facing each other. Inhale and lift the arms, head, chest and both legs off the floor at once, so only the belly and the front of the pelvis rest on the floor. The upper arms are beside the ears, the neck is long in line with the spine and the gaze rests on the floor ahead. The whole back of the body works as in Locust, but with the arms reaching far forward the back and shoulders carry more load. With lower-back pain, lift only the arms or only the legs, or lift opposite arm and leg. Avoid it during pregnancy; breathe evenly, never hold the breath.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Quadratus lumborum, Gluteus maximus, Hamstrings, Quadriceps, Splenius capitis, Trapezius, Serratus anterior, Deltoid, Triceps brachii

Stretching: Latissimus dorsi, Pectoralis major, Rectus abdominis, Iliopsoas

Stabilizing: Adductors

Why these muscles work or stretch

Erector spinae · Working (contracting): Extends the spine, lifting the chest and arms against gravity
Gluteus maximus · Working (contracting): Lifts the legs
Quadriceps · Working (contracting): Keeps the knees straight
Splenius capitis · Working (contracting): Holds the head in line with the spine
Trapezius · Working (contracting): Lower fibers rotate the shoulder blades up to help lift the arms
Deltoid · Working (contracting): Holds the arms overhead and off the floor
Triceps brachii · Working (contracting): Keeps the elbows straight
Latissimus dorsi · Stretching: Lengthens with the arms overhead

Practice cues

Lengthen before you lift: fingertips forward, toes back
Lift the chest from the upper back, shoulders away from the ears, chin not jutting
Press the pubic bone lightly into the floor so the lower back isn't compressed

Benefits

Strengthens the whole back of the body: back, glutes, hamstrings
Builds endurance in the shoulders and upper back as the arms reach forward
May help improve posture and reduce a rounded-shoulder habit
Gently stretches the front of the torso and hips

Cautions / contraindications

Avoid during pregnancy or after recent abdominal surgery
Use caution with low-back pain; lift only the arms or only the legs
Use caution with neck or shoulder pain; don't jut the chin

Easier variations

Lift the opposite arm and leg together, the others stay down
Put a thin folded blanket under the hips; open the arms out in a T

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

Related poses

Locust Pose Salabhasana
Wild Thing Camatkarasana
Wheel Pose (Upward Bow) Urdhva Dhanurasana
Bow Pose Dhanurasana
Full Dancer Pose Natarajasana
Low Lunge Anjaneyasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)