SUPERMAN POSE (VARIATION)/VIPARITA SHALABHASANA

Where does it work?

Strengthens lower back, abs, shoulders.

How do you do it?

How to do it: Lay on your tummy with your legs close together, toes untucked and flat on the floor. Reach your arms out to the sides, bend at the elbows, roll shoulders away from your ears and let your palms face the floor. Tuck your tailbone and squeeze hips down to the mat. Next inhale, and lift as much of your body off of the mat as it feels comfortable to do. Pull the elbows back, lift your chest up and raise your thighs off of the mat. Bring a gentle awareness to your breath and keep the back of your neck long.

EMMAM Power Move: Set timer for 30 seconds. No excuses. Lower the pose if it feels intense.

Modifications + Tips

Warm shoulders before attempting this pose. Put a thick blanket or mat under your hips for some ease. If you have lower-back issues, stay as low as possible in this pose.

Go at your own pace!

Can’t wait to see your pics, and don’t forget to tag the hosts, sponsors and hashtag #everymicklemekamuscle or #EMMAM19.

Location: Half-Way Tree

Photographer: Odd One Studios/O’dain Honegan