Asana Kitchen: Viparita Shalabhasana (Superman Posture) Advanced Backbend

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This posture could be considered a basic, foundational back bend except for fact that when you do it you go into a special upside down position that demands that you create movement and action in the little used upper back (thoracic) portion of your spine. The challenge is to arch your upper spine enough to walk in, kick up and stay in the unusual inverted position where the front of your upper chest and arms serve as your foundation.
The work of walking in and kicking up is a main part of the struggle. And this video gives you detailed instructions for safely working on the preliminary steps that come before you kick up. I show two excellent exercises that will give most students an entry into the learning progression of the posture. These first steps will help you gain the jewel of upper back flexibility-whether or not you are able to take the next steps that involve kicking up into the pose. Great work can happen without going upside down. I also give instructions how to properly kick up into the posture. I teach you how to maintain your foundation and continue to lift up your torso at the moment of launching your feet off the ground.
Finally, once you are up and balancing in the pose the actions are the same as the actions of Shalabhasana (Locust Pose) and therefore the work that you do is identical to any basic back bend. Like a grasshopper who has astounding leaping power and strength in its legs, you are working to create brilliant extension through your legs. Your efforts are also divided between rooting into your chest and arm foundation, working to bow your upper spine into the body, and engaging, extending and lifting your legs. Additionally squeeze your legs towards each other (adduction) and make the inner leg go up much more than the outer leg (internal rotation).
KEYWORDS: ASHTANGA YOGA LOCUST POSTURE SUPERMAN VIPARITA SHALABHASANA BACKBENDS ADVANCED DAVID GARRIGUES ASANA KITCHEN THIRD SERIES ASHTANGA YOGA SCHOOL OF PHILADELPHIA HATHA YOGA POSTURE TAPAS BHAKTI VINYASA

[@ishwaryakarthi6857]

Very good explanation. This is karthi from tamilnadu , India

[@santoshbhokre4066]

कीमति और बहुमूल्य जानकारी के लिए एक साधक की ओर से आभार

[@ankitakesarwani3273]

Wonderful explanation thank you so much

[@sushaanthraikar9850]

very good demonstration.....!!!
but what if one falls on other side, the chin side ?

[@devarajayasundar6237]

I want Purna chakrasana plss send video

[@philoslother4602]

I got my salabasana bcz of u!!!!!! Thank u!!!!!! But it hurts in my Adam's apple help me!

[@lovelykumari5212]

l like demonstration