- Level 3
- PSO Level 3
- Holds
- Horizontal
- Hands-free
Superman
Also known as: Superman hold (Flying superman)
A horizontal hold with the pole between the inner thighs, arms forward.
The superman is the gateway flying-shape. Your inner-thigh grip and core engagement need to be solid first — it's safer than it looks once it clicks.
Common mistakes
- Rushing the inversion before the core is properly braced
- Forgetting to point the toes — it changes the whole line
- Letting one hip drop in straddle holds
Tips from instructors
- Engage the lats before any inverted move — it stops the shoulders shrugging
- Practice spotted inverts until they feel boring before unspotted
- Squeeze a yoga block between the knees in any straddle work
- If something feels wrong, climb down. Don't push through bad form
- Get a senior instructor to watch your top hand — it's where bad habits start
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