Airplane Pose 

What is Airplane Pose?

Airplane Pose is ranked among the top balancing poses in yoga. People have widely followed the pose because of its effectiveness. People practicing the pose have benefitted from it highly in differing areas. The pose is a standing action requiring a person to perform a forward bend sequence while balancing one leg with the other leg lifted in the air. The arms are stretched sideways like an airplane’s wings, making up for a difficult task. Airplane Pose is considered to be an advanced balancing pose that is employed to strengthen muscles and the core. 

It is a variation of the Warrior 3 pose. The pose requires you to spread your wings. The pose is all about being comfortable with maintaining outstretched arms. Once you succeed in attaining the right balance, it’s an activity that brings immense satisfaction and joy. 

Basics of Airplane Pose

Airplane Pose, recognized as Dekasana in Sanskrit, enables you to strengthen your leg muscles while providing a good stretch. Moreover, the pose focuses on the core, which ensures great balance. People looking to attain outstanding balance are often found to incorporate this pose into their yoga routines. 

Airplane Pose is termed as an intermediate-level pose. Although the pose is not hugely difficult to perform for pros, it can be a tough task for beginners with the balance required to maintain the position for extended periods. Once familiarised with the pose, you can sail past it. However, the extensive movements make it difficult to maintain when new to yoga. 

Benefits of Airplane Pose 

Airplane Pose carries numerous benefits with it. The pose has been proven to be highly beneficial due to its nature. Adopted by countless people around the globe, it has shown its effectiveness over time. 

Mainly a balancing pose, the Airplane Pose helps strengthen leg muscles that play a pivotal role in the overall body balance. It’s best for toning of calves and hamstrings of the leg that’s grounded on the floor. Moreover, it helps incorporate a better shape to your body, enabling a better posture that keeps from appearing shorter than your height. 

The pose is priceless for improving the core strength of a person. The pose has been beneficial in exploring people’s potential heights due to its huge influence on postures. Holding the pose for extensive periods helps strengthen the core, which is the main point facilitating the balance of the body. With the forward bend position, the core is brought into play.

Improved balance has profound impacts on the mental peace of a person. Hence, the pose is a satisfactory experience for the mind. Additionally, the pose is a perfect option to stretch your upper body from your shoulders down to your belly. With such a wide surface area the pose requires, stretching is one of the many benefits. 

How to perform the Airplane Pose

As easy as it may seem, performing the Airplane Pose isn’t all straightforward. With all the manuals thrown around, all the research disappears into thin air when standing on the yoga mat and getting into position. This makes it essential to learn to thoroughly get into a perfect airplane position. It saves your time and effort, but it keeps you clear of harmful effects that can show themselves if the pose is not performed properly. So here is a step-to-step guide on how to get in the perfect airplane pose position:

Step 1

Make sure that you have a mat prone to disturbance and slipping. The pose requires a highly stable mat that facilitates full action. 

Step 2 

Once you have placed the mat in a spacious area, begin by lifting your right leg from the floor. Make sure that the leg is not far off the ground at the beginning. You should lift your leg to a 90-degree angle. 

Step 3 

Ensure that there is a slight bend in your left leg that facilitates the lifting of your right leg. Once comfortable with the lifted right leg, place your hands under the shoulders and release them like wings at both sides. 

Step 4

Make sure that you feel a good stretch in your chest. Otherwise, the stretch isn’t enough, which is indicative that you’re not in the right position. If you don’t feel the stretch in your chest, further stretch your arms to get a good stretch. 

Step 5

Bang! You’re in the perfect position for the Airplane Pose. Maintain the pose for 5-10 breaths if you’re a beginner. Suppose you’re a pro, up the ante to 20-30 breaths. 

Step 6

Release by setting your right foot to the ground and withdrawing your arms towards your body. 

Common Mistakes

A mistake most commonly made by many people is the unnecessary bend forward. It is paramount that you position your chest neutrally. Neither it should be falling forward, nor it shall be too upright. A tiny mistake like this can bottle up the essence of the pose. Moreover, your arms should be appropriately stretched backward and sideways in the form of wings to facilitate a good stretch. 

Beginner Tips 

The pose can prove to be tiring and difficult for beginners. However, by no stretch is it impossible. Beginners should hold the pose for a maximum of 10 breaths. New starters mustn’t overwork themselves. 

This figure is set because it is proven that a person’s body starts to give up beyond this time frame, especially if it’s a beginner. Moreover, the mindset with which you take up a sequence is important. It is paramount that you approach it with the right attitude and look to have fun. 


People suffering from regular migraines and high blood pressure are recommended not to practice this posture. It stimulates certain harmful points for people suffering from these conditions. 


The airplane yoga pose is a variation of the Warrior 3 pose. Further extensions and variations have been introduced to this pose. These include standing airplane lunges, seated backstretch, seated cat and cow, downward dog, etc. 

Salmann Saed

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References :

[0]Dick's Pro Tips. (2020, January 8). How to do Airplane Pose. PRO TIPS by DICK'S Sporting Goods. Retrieved March 29, 2022, from