Airplane Bag

Airplane Pose (Dekasana) is a balancing exercise in yoga that strengthens the legs, hips and core muscles. This position challenges stability and flexibility, and contributes to better posture and focus.

Correct Form and Technique

How to perform Airplane Pose correctly:

1. Starting position: Stand upright with your feet hip-width apart. Lift one leg backwards while tipping your upper body forward, and hold your arms out to the sides like wings.
2. Balance: Keep your gaze straight ahead and activate your core for balance. The back leg should be parallel to the floor, and the body should form a straight line from head to heel.
3. Breathing: Breathe calmly and hold the position for 20-30 seconds before slowly returning to the starting position.

Common Errors

To avoid injury and improve technique, avoid these common mistakes:

• Posture: Avoid rounding your back. Keep a straight line through your body for better stability.
• Incorrect hip position: Keep your hips parallel to the floor and avoid rotating your body.

Modifications and Variants

Adapt the exercise to your level:

• Beginner level: Support yourself with your hands on a wall or chair for better balance.
• Advanced level: Perform Airplane Pose with your eyes closed or try holding a weight in your hands for an extra challenge.

Repetitions and Sets

Hold the position for 20-30 seconds per leg, and repeat the exercise 2-3 times to strengthen your balance and core.