The Airplane Yoga Pose, also known as Dekasana, is a powerful standing pose that requires strength, stability, and balance. This pose is an intermediate-level yoga posture that is often included in vinyasa and power yoga classes.
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Airplane Yoga Pose Information
- Common name: Airplane
- English name: Airplane
- Sanskrit name: Dekasana
- Level: Intermediate
- Position: Balancing pose
- Chakras involved: Manipura (Solar Plexus)
- Stretches: Hamstrings, hip flexors, chest, shoulders
- Strengthens: Legs, core muscles
Anatomy of the Airplane Yoga Pose
The Airplane pose is a balancing posture in yoga where one leg is extended back parallel to the floor while leaning forward, resembling an airplane. It strengthens the legs, improves balance, and opens the chest and shoulders. It promotes focus, strength, and grace. It’s a perfect pose both for intermediate and experienced yogis alike.
When practicing the Airplane pose, the body is stretched out in a T-shape, with one leg lifted behind the body and the arms extended forward. This pose is a full-body workout that engages the legs, hips, core, and upper body.
The legs are the primary focus of this pose, as they work hard to maintain balance and stability. The lifted leg is engaged and active, with the foot flexed and toes pointed towards the ground. The standing leg is also active, with the foot pressing firmly into the ground to provide a solid foundation for the body.
The hips are also engaged in the Airplane pose, as they work to keep the body aligned and stable. The hip flexors of the lifted leg are stretched and strengthened, while the hip abductors of the standing leg are activated to maintain balance.
The core muscles are essential in this pose, as they help to stabilize the body and maintain balance. The abdominal muscles are engaged to keep the spine straight and prevent the body from collapsing forward.
In addition to the physical benefits, the Airplane pose also has mental benefits. This pose requires focus, concentration, and mindfulness, which can help to calm the mind and reduce stress.
When practicing the Airplane pose, it is important to listen to your body and work at your own pace. If you are new to this pose, start by practicing with a block or a chair for support. With regular practice, you will build strength, stability, and balance, and be able to hold the pose for longer periods of time.
Step-by-step instructions
To perform the Airplane Yoga Pose, follow these steps:
- Stand straight with your feet together, arms resting by your sides.
- Shift your weight onto your left leg and lift your right leg off the ground.
- Extend your right leg backward, keeping it in line with your torso.
- Simultaneously extend your arms forward, keeping them in line with your shoulders.
- Maintain balance by contracting your core muscles and keeping your gaze focused on the ground.
- Hold the pose for a few breaths (or longer) and then return to the starting position.
- Repeat on the other side.
Airplane Yoga Pose is an excellent way to improve your balance and strengthen your core muscles. It is also a great pose to stretch your hamstrings, shoulders, and back muscles. This pose is perfect for those who spend long hours sitting at a desk or in front of a computer, as it helps to counteract the effects of prolonged sitting.
When performing this pose, it is essential to keep your core muscles engaged to maintain balance. You can also try to focus your gaze on a fixed point on the ground to help with balance. If you find it challenging to balance, you can start by practicing near a wall or a chair to provide support.
Remember to breathe deeply and evenly throughout the pose, and do not hold your breath. You can also try to hold the pose for longer as you become more comfortable with it. With regular practice, you will notice an improvement in your balance, strength, and flexibility.
Beginner’s Tips
The Airplane Yoga Pose can be quite challenging for beginners who are not used to balancing on one leg. Here are some tips to make it more accessible:
- Start with a small step-back instead of extending your leg fully. This will help you get used to the pose without putting too much pressure on your balance.
- Use a wall or chair for support until you build up your balance and confidence. This is especially helpful if you have any injuries or disabilities that make it difficult to balance on one leg.
- Focus on engaging your core muscles to help maintain balance. Your core muscles are essential for maintaining balance in any yoga pose, and the Airplane Pose is no exception. By engaging your core, you will be able to keep your body stable and centered.
Another tip for beginners is to practice the pose on a regular basis. The more you practice, the easier it will become, and the more benefits you will receive. The Airplane Pose is great for improving your posture, strengthening your legs and core, and increasing your overall flexibility.
As you become more comfortable with the Airplane Pose, you can try to extend your arms and legs fully, creating a straight line from your fingertips to your toes. You can also experiment with different variations of the pose, such as lifting your arms overhead or twisting your torso to one side.
Remember to always listen to your body and never push yourself too hard. If you feel any pain or discomfort, come out of the pose and rest for a few breaths before trying again. With time and practice, you will be able to master the Airplane Pose and enjoy all of its wonderful benefits.
Airplane Pose Yoga Sequences
The Airplane Yoga Pose is a great way to improve your balance, strengthen your legs, and tone your core. It can be incorporated into a yoga sequence for a full-body workout. Try the following sequence:
- Begin in Mountain Pose with your feet hip-width apart and your arms at your sides. Take a few deep breaths, grounding yourself and centering your mind.
- Exhale and fold forward into a Standing Forward Bend, allowing your head and neck to relax. Take a moment to stretch out your hamstrings and release any tension in your lower back.
- Inhale and step your right leg back into a High Lunge Pose, with your left knee bent at a 90-degree angle and your right leg extended behind you. Keep your hips square and your core engaged, reaching your arms up toward the ceiling.
- Exhale and step your left leg back into Plank Pose, with your body in a straight line from your head to your heels. Keep your shoulders over your wrists and your core engaged to support your lower back.
- Inhale and lift your right leg off the ground, extending it backward into Airplane Pose. Keep your hips level and your toes pointing down, engaging your glutes and hamstrings to lift your leg higher.
- Exhale and lower your right leg back to Plank Pose, maintaining the integrity of your alignment and keeping your core engaged.
- Inhale and lift your left leg off the ground, extending it backward into Airplane Pose. Keep your gaze forward and your breath steady as you challenge your balance and strength.
- Exhale and lower your left leg back to Plank Pose, maintaining your focus and control.
- Inhale and lift back into Downward-Facing Dog Pose, with your hands and feet on the ground and your hips lifted toward the ceiling. Take a few deep breaths, stretching out your spine and hamstrings.
- Exhale and release into Child’s Pose, with your knees on the ground and your forehead resting on the mat. Take a few moments to rest and reflect on your practice, feeling the benefits of the Airplane Pose and the other poses in the sequence.
Remember to listen to your body and modify the sequence as needed. With regular practice, you can build strength, flexibility, and balance in your body and mind.
Airplane Pose Benefits
Strengthens the legs, hips, and core muscles
By engaging these muscle groups, you will improve your overall balance and posture. This pose is also an excellent way to stretch your shoulders and chest, which can help to relieve tension and improve your flexibility.
Improves balance and posture
Standing on one leg and extending the other leg straight back challenges the body’s stability and activates the core muscles. This engagement of the core promotes a strong and centered foundation, which in turn enhances overall balance. Additionally, the Airplane pose encourages proper alignment of the spine, as the torso leans forward while keeping the back straight. This elongates the spine and promotes an upright posture, counteracting the tendency to slouch or hunch forward.
Stretches the shoulders and chest
As the arms extend out to the sides like wings in this pose, it creates a gentle pulling sensation in the muscles of the shoulders and chest. This helps release tension and tightness that may have accumulated due to poor posture or prolonged periods of sitting. By actively opening and expanding the chest, the Airplane pose counteracts the tendency to round the shoulders forward, promoting better posture and alignment.
Relieves stress and anxiety
By focusing on your breath and the movement of your body, you can reduce stress and anxiety. This can be especially helpful if you are feeling overwhelmed or anxious.
Overall, the Airplane Pose is a wonderful addition to any yoga practice. By incorporating this pose into your routine, you can improve your physical and mental well-being, and enjoy all of the benefits that come with a regular yoga practice.
Airplane Pose Contraindications
The Airplane Yoga Pose is a great way to improve balance and strengthen the legs and core. However, there are certain situations where it should be avoided. It is important to listen to your body and avoid any pose that causes pain or discomfort. Here are some of the conditions that may make Airplane Pose contraindicated:
- High blood pressure: If you have high blood pressure, it is important to avoid any pose that involves holding your breath or straining. Airplane Pose can increase blood pressure, so it is best to avoid it if you have this condition.
- Vertigo or dizziness: Airplane Pose requires a lot of balance and can cause dizziness or vertigo in some people. If you have a history of these conditions, it is best to avoid this pose.
- Recent or chronic injury to the legs or back: Airplane Pose can put a lot of strain on the legs and back. If you have a recent or chronic injury to these areas, it is best to avoid this pose until you have fully recovered.
It is important to remember that yoga is a practice that should be tailored to your individual needs and abilities. If you have any concerns about whether or not Airplane Pose is safe for you, it is always best to consult with a qualified yoga instructor or healthcare provider.
When practicing Airplane Pose, it is important to keep your core engaged and your gaze focused on a fixed point. You can also modify the pose by using a block or chair for support if needed. Remember to always listen to your body and make modifications as needed.
Airplane Pose Variations
The Airplane Yoga Pose is a great way to improve balance, strengthen your legs and core, and increase flexibility in your hips and hamstrings. But did you know that there are several variations of this pose that you can try to add variety to your yoga practice?
Warrior III
If you’re looking for a more challenging variation of the Airplane Pose, try Warrior III. This pose involves extending both arms and legs in opposite directions, creating a straight line from your fingertips to your toes. To get into Warrior III, start in the Airplane Pose with your arms extended out in front of you. Slowly lift your back leg off the ground while keeping your hips level. As you lift your leg, extend your arms back behind you. Keep your gaze forward and engage your core to maintain balance. Hold the pose for a few breaths, then release and repeat on the other side.
Warrior III is a great way to improve your balance and strengthen your legs, core, and back muscles. It also helps to improve your posture and increase your overall body awareness.
Half Airplane Pose or Crescent Lunge
If you’re not quite ready for the full Airplane Pose, or if you’re looking for a modification, try Half Airplane Pose. This variation involves bending your lifted leg at a 90-degree angle, making it easier to balance and hold the pose. To get into Half Airplane Pose, start in the Airplane Pose with your arms extended out in front of you. Slowly lift your back leg off the ground and bend your knee so that your foot is pointing towards the ceiling. Keep your hips level and your gaze forward. Hold the pose for a few breaths, then release and repeat on the other side.
Half Airplane Pose is a great way to improve your balance and strengthen your legs and core. It’s also a good option if you have any knee or hip issues that make the full Airplane Pose uncomfortable or difficult.
So next time you practice the Airplane Pose, try adding in one or both of these variations for a fun and challenging twist on this classic yoga pose.
Conclusion
The Airplane Yoga Pose is a versatile and challenging pose with many benefits. By following the proper techniques and incorporating variations and sequences, you can incorporate this pose into your yoga practice and enhance your overall health and well-being.
If you enjoyed this article, check out our guide to doing the perfect yoga push up, which will provide all the necessary information to dominate a very important yoga movement. Or you can check further poses in other articles we have published:
- Square Yoga Pose – Everything You Need to Know
- The Best 3 Person Yoga Poses
- The Best 4 Person Yoga Poses
Namaste!
