Airplane Yoga Pose is established in ancient Indian traditions, particularly in Hatha and Ashtanga Yoga, where one can find their roots. Named for the great warrior Virabhadra, it stands for certainty, strength, and excellence. Yoga Airplane Pose captures flight and resolves qualities.
Target Muscle: Core Muscle, Leg Muscle, and Back Muscle
Level: Beginner
Airplane Yoga is a progressed Standing Yoga adjusted posture comparable to Warrior Posture III but with the arms. In this posture, arms are extended back like airplane wings; within the warrior III posture, arms extend outward next to the ears.
Airplane pose locks in the shoulders, chest, rib cage, upper belly, and arm muscles to keep the shoulders and hips still when the arms are behind the back. Creative adjustment, attention, and body preparation for difficult adjustment postures are achieved in this position.
Now Let’s explore the benefits, variations, step-by-step instructions, modifications, and Safety Precautions of Airplane Yoga Pose.
What is Airplane Pose?
The pose is called “Airplane Pose” because the body’s shape while performing it resembles an airplane in flight. That’s the reason we call it airplane pose because of its resemblance. [1]
Having studied under renowned yoga gurus and immersed myself in the ancient texts, I bring a blend of traditional wisdom and modern techniques to every Airplane Pose Yoga session I lead.
How to Prepare for Airplane Pose Yoga?
Follow these steps to prepare your body for airplane pose.
- Warm-up
- Strengthening Exercises
- Balance Training
- Core Activation
- Flexibility Exercises
Warm-Up Exercises for Airplane Pose Yoga
These Warm-Up Exercises help you to perform this pose perfectly.
- Cat Cow Pose
- Sun Salutations
- Leg Swings
- Chair Pose
- Boat Pose
How To Perform Airplane Pose Yoga
Image Source: You Tube
- I prefer to start with Tadasana (Mountain Pose) instead of Virabhadrasana I (Warrior I Pose).
- Place your feet hip-width apart in Tadasana on a nonskid yoga mat. Put hands on hips.
- Use foot awareness to shift weight to your right leg.
- Lifting your left knee behind, you bend your torso over the right leg.
- Reach out to the sides, straight from your shoulders, or 45 degrees to your torso.
- Stretch your left leg and shoulders upward. Keep your head down. Stretch your neck back to face the ground. Stay for 5+ deep breaths.
- Lift your torso and lower your left leg.
- To exit the pose, mindfully stand up and lower your left foot. Flip and repeat.
- If your balance is off, practice next to a wall. If necessary, touch your side body or hand to the wall.
Benefits of Airplane Pose Yoga
These are some of the most popular benefits of airplane pose:
- It tones the muscles in the legs.
- It makes the hip, arm, shoulder, and neck muscles stronger.
- It makes breathing easier and increases lung capacity by making the chest bigger.
- As the focus is on working out the core muscles, it makes the stomach muscles work better.
- Creating heat inside the body helps the digestive system work better.
- It might help you lose fat because it stretches and makes your body heat up.
- It aids in building strength all over the body.
- It enables you to become more aware, concentrate, and focus.
Variations and Modifications
If you need better balance, practice next to a wall. Stand near it and grab it with your side body or hands.
Strap your Elevated Leg Straight and parallel to the ground. Loop a strap over your footballs and grasp the ends with both hands before straightening your elevated leg. Straightening your leg adjusts the strap length. This also helps maintain arm position.
Spread your arms sideways with your fingers instead of keeping them beside you.
When elevating your leg to improve your balance, start placing your hands on a yoga block in its tallest setting.
Safety Precautions
Back pain sufferers should do this posture gently or with help.
Those with high blood pressure should avoid this position.
Because gazing down may cause dizziness or nausea, vertigo, Spondylitis, and other neurological patients should not execute this pose. [2]
Those with ankle, hip, or knee injuries or surgeries should avoid this pose.
Women pregnant should avoid this position since it may strain their lower back and abdomen and cause balance issues.
Conclusion
Airplane Yoga offers a multifaceted approach to physical and mental well-being. Its quality, adjustability, and adaptability mix improve the body’s physical capabilities and cultivate mental clarity, passionate discharge, and internal peace.
By consolidating Airplane Pose into a standard yoga practice, people can encounter significant benefits, from progressed physical well-being to increased mindfulness.
Source:
Smith, E. N. (2023, October 9). Yoga pose Primer: airplane pose (Dekasana). YogaUOnline.
Ashish. (2024, June 29). Airplane pose (Dekasana): Steps, benefits and precautions – Fitsri Yoga. Fitsri Yoga.
HealthinPedia Author
Elyce, a Wellness Writer and Content Creator from Adelphi University, is also a Yoga and Meditation Coach, Outdoors Enthusiast, and Breast Cancer Survivor. With over 20 years of experience as an E-RYT 500, she brings a deep dedication to yoga and meditation. Elyce's wealth of knowledge and experience shines through in her role as a teacher, writer, and mentor. She is the co-founder and content creator of the Refined Flow 200-hour Yoga Teacher Training program, as well as a core faculty member at Omega for 11 years. Additionally, she is a teaching staff member at the Radiance Sutras Meditation Teacher Training.
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