Super Soldier
| Sanskrit Name: | Viparita Parivrtta Surya Yantrasana |
|---|---|
| Similar Pose Names: | Inverted Compass,Surya Yantrasana modification |
| Category: | Standing |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Forward Bend, Hip Opener, Inversion, Standing, Strengthen, Stretch, Twist |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back, Wrists & Arms |
| Chakras: | Base, Crown Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: | Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start from Standing Forward Bend. Take the right leg backward, in a High Lunge. Slide the left arm underneath the left leg. The left shoulder should be comfortably placed under the left leg. Gaze at the floor, and breathe deeply. Suck the belly in, Inhale, bend the right leg, and grab the right foot firmly with the left hand. Take a moment to calm your mind. Inhale, keep gaze at the floor and start lifting the right knee. When you reached the maximum extension, take a deep calming breath and shift the gaze to the right hand. Repeat on the other side.
Calms the brain. Helps relieve stress. Stimulates liver and kidneys. Stretches hamstrings, calves, & hips. Strengthens thighs & knees. Improves digestion. Helps relieve symptoms of menopause. Reduces fatigue. Relieves headache & insomnia. Therapeutic for asthma, high blood pressure, infertility, osteoporosis & sinusitis.
Super Soldier with a fully extended raised leg.
Back, knee, hamstring injuries.
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Super Soldier Pose
Viparita Parivrtta Surya Yantrasana
This asana stretches and strengthens the psoas muscles, hips, hamstring, balance and concentration. Make sure you warm up enough before trying this pose and do the other side as well.
Super Soldier pose is the new kid on the block and is a lot of fun because it does so many things (an inversion, a twist, a hip-opener, a chest opener, a forward bend and a balancing pose). It is, of course, an advanced pose. You only have to look at the image of the pose to instantly know that. I recommend you only teach this pose to advanced students! If you teach it to beginners or intermediate students, they’ll either damage something or run screaming from your class, never to return.
Compass Pose (Surya Yantrasana) is the seated version of this pose.
Hip Yoga Theme
Super Soldier Pose is commonly found in hip yoga-themed classes.
Core Yoga Theme
Super Soldier Pose is commonly found in core (abdominal strengthening) yoga-themed classes.
Acceptance Theme
In Standing Forward Bend, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more by wanting to be more flexible and pushing further into the pose. Rather than struggling, use the posture to practice Santosa (contentment). Can you accept where you are in the pose? Â
Soldier/Warrior Theme
Super Soldier Pose obviously makes the ideal “soldier/warrior” yoga class theme. The student will need skill and confidence to get into this pose. It also requires intense focused concentration to be able to hold the pose for anything longer than a few seconds. It’s also a challenge to get out of the pose!
When a student has successfully got into the pose, held it, and got out of it while looking effortless, they will find it hard not to smile, and feel like a powerful warrior.
What Preparatory Poses Do You Recommend For Super Soldier Pose?
Since the Super Soldier pose is a combination of hip opening, chest opening, and twist, the following poses make ideal preparatory poses for it.
Compass Pose – seated version of Super Soldier pose
Reverse Pigeon Pose – Prepare the legs for the deep stretch they’ll get in Super Soldier pose.
Half Pigeon Pose – Prepare the legs for the deep stretch they’ll get in Super Soldier pose.
Half Pigeon Forward Fold Pose – Prepare the legs for the deep stretch they’ll get in Super Soldier pose.
King Pigeon Pose – Prepare the legs and arms for the deep stretch they’ll get in Super Soldier pose.
Standing Forward Bend Pose – Prepare your body for staying in the deep inversion part of Super Soldier pose.
Goddess Squat With A Twist Pose – Prepare your body for the deep twist and hip opener of Super Solider pose.
