Stand side on to the pole. Place your inside arm high on the pole and your outside arm just below, both thumbs up. Hook your inside leg at hip height on the pole, behind your knee. Squeeze behind your knee while you move your foot slightly closer to the ground to lock your grip in.
Pull on the pole as you bring the front of the ankle of your outside leg onto the back of the pole, just underneath your inside leg. Keep your butt low while you do this. Squeeze behind your knee and push in to the pole with your outside ankle. Pull with your arms as you pull your body to climb up, to almost straighten out your legs. Pull with your top hand. Push in with your bottom hand (or your forearm.) Release your inside leg to then replace it higher on the pole at your new hip height. Squeeze behind your knee again.
Keep your outside leg straight as you slide it behind the pole trying to get it parallel to the floor, with the pole as high on your thigh as possible. Move your inside (top) hand lower on the pole and take your outside hand off the pole and out to the side. This is a Viva. Place your outside hand back on the pole, as low as you can place it, with your fingers pointing to the ground. Push in with your bottom arm, keeping it straight. At the same time push the thigh of your bottom leg into the pole to secure your grip. The grip should now be in your bottom hand, on your bottom thigh and behind your top knee. Take off your top hand.
Place it lower on the pole but still above both legs. Keep it bent. Pull with this hand as much as you can. Take your top leg off of the pole slightly and twist your hips up and over, aiming to get your feet together. You want your hips to face the floor. As you twist your bottom hand should naturally come off the pole. Take this hand out in front of you. Hold your Superman.
To come out, keep squeezing your legs together as you bring them towards the ground. You may be low enough to put your feet down here. If not, reach back to the pole with your outside hand, taking it above your head in a cup grip. Change your other hand to a cup grip. You should now be able to slowly lower yourself to the floor.
