Balance
Airplane Pose
dekasana
About the Pose
Similar to Warrior III, Airplane Pose is a balancing posture where the body forms a "T" shape, but with arms extended out to the sides like wings. This variation emphasizes opening the chest and strengthening the upper back muscles.
How to Practice
- Start in Mountain Pose. Shift your weight onto your right foot.
- Inhale and lift your left leg straight back behind you as you hinge at your hips, lowering your torso towards the floor.
- Extend your arms out to the sides, parallel to the floor, like airplane wings.
- Keep your hips level and your standing leg strong. Flex your lifted foot.
- Gaze down at the floor to help with balance. Hold and breathe, then repeat on the other side.
Purpose & Benefits
- Builds Full-Body Strength: Strengthens the entire standing leg, glutes, core, and back muscles.
- Improves Balance and Focus: Requires intense concentration to maintain stability.
- Opens the Chest: Spreading the arms wide helps to open the chest and shoulders.
- Tones the Back: Engages the rhomboids and trapezius muscles of the upper back.