Airplane Bag

Airplane Pose, or Dekasana, is a standing balancing exercise in yoga that strengthens the legs, improves balance and promotes body awareness. This asana is reminiscent of Warrior III, but with the arms stretched back like wings, giving a feeling of lightness and freedom.

Correct Execution of Airplane Pose

Follow these steps to perform the exercise correctly:

  1. Start in Tadasana (Mountain Pose) with your feet together and your arms at your sides.
  2. Shift your weight to your left foot and lift your right foot off the floor, bending it slightly at the knee.
  3. With a straight back and engaged core, hinge forward from the hips while extending the right leg back until the body forms a straight line from head to heel.
  4. Stretch your arms back along your side with your palms facing down, like the wings of an airplane.
  5. Keep your gaze fixed on a fixed point on the floor to maintain balance.
  6. Hold the position for 5-10 breaths, then slowly return to the starting position and repeat on the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rounding the back: Be sure to maintain a neutral spine throughout the movement to protect the lower back.
  • Rotation of the hips: Keep the hips square and parallel to the floor to ensure proper muscle activation and balance.
  • Excessive knee bend: Keep a slight bend in the knee of the standing leg, but avoid bending it too much, as this can reduce the effectiveness of the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise without weight to focus on balance and technique, or use a wall or chair for support.
  • Advanced: Add weight by holding a dumbbell or kettlebell in the opposite hand of the standing leg, or perform the exercise on an unstable surface to increase the balance challenge.

Number of Repetitions and Sets

Aim for 3 sets of 8-12 reps on each side. To build muscle strength and stability, perform the exercise 2-3 times a week.

Breathing

Inhale as you lower your torso down and exhale as you return to the starting position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Airplane Pose:

Back to blog