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HomeYogaAirplane Pose (Dekasana): Steps, Advantages and Precautions

Airplane Pose (Dekasana): Steps, Advantages and Precautions


Sanskrit

Pronunciation

Dekasana

dik-kha-sa-ah-sah-nah

Widespread Aeroplane pose
Sort Standing balancing pose
Stage Superior
Stretches Decrease again, Calf, Hamstrings, Shoulders
Strengthens Hips, arms, shoulders, and neck

Airplane pose is a complicated standing yoga steadiness pose that’s much like Warrior Pose III except for the arms. On this pose, arms are stretched again just like the wings of airplane whereas within the warrior III pose arms stretch outward beside the ears.

This pose is considerably less complicated for most individuals as a result of it places comparatively much less stress on the shoulders and neck.

Airplane pose engages the shoulders, chest, rib cage, higher stomach, and arms muscle tissue to keep up the shoulders and hips regular when the arms are in wings place behind the again.

This place assists within the growth of steadiness and consciousness, in addition to getting ready the physique for tougher steadiness poses.

Allow us to see the right way to carry out this pose, together with its advantages.

Step-by-step directions

  • Stand within the mountain pose with chest opening to the back and front straight.
  • Preserve your arms near the perimeters of the physique and shoulder blades pulled again.
  • Micro bend your knees, with inhale, raise your proper leg again whereas holding your left foot firmly planted on the bottom.
  • Straighten the knees of each the legs after getting utterly stretched your leg again. The left foot toes needs to be dealing with ahead.
  • Carry your fingers to the middle of your chest. Pause for steadiness
  • Attain your arms again towards your sides like wings

Maintain this pose for 3-5 breaths.

Newbie’s Suggestions

  • Ensure that after reaching the ultimate pose, your chest doesn’t fall to the bottom. To maintain a straight again, stretch your arms in direction of the again to open your chest.
  • Have interaction your core muscle tissue to steadiness the torso and pelvis.
  • Place a folded blanket underneath your heels for further help earlier than beginning the pose.
  • A slight micro-bend on the knees of the balancing leg is appropriate to attain the required steadiness.

Advantages

Airplane pose can enhance your steadiness and strengthen your leg and arm muscle tissue. Your thigh muscle tissue of the balancing leg get exercise and construct up your core muscle tissue. Furthermore, whereas attempting to maintain the steadiness, your focus and focus can even enhance.

Under are some frequent advantages of Airplane pose (dekasana):

  • Tones the leg muscle tissue.
  • Strengthens the muscle tissue of the hips, arms, shoulders, and neck.
  • Improves respiration and enhances lung capability with an expanded chest.
  • Improves the functioning of the belly muscle tissue because the emphasis is on partaking the core muscle tissue.
  • Digestive system functioning is improved with the era of inside warmth.
  • It might assist in decreasing fats on account of stretching and inside warmth era.
  • Helps in firming the muscle tissue of the whole physique.
  • Might help construct endurance, power and stability for athletes, who use a number of leg muscle tissue.
  • Aids in stopping sciatica by massaging the hamstrings, glutes and decrease again muscle tissue.
  • Will increase consciousness, focus, and focus.

Variations and Modifications

You may observe standing subsequent to a wall in case your steadiness is weak. Stand shut sufficient to the wall to your facet physique or one among your fingers to know if mandatory.

Use a strap to maintain your lifted leg straight and parallel to the bottom. Earlier than straightening your lifted leg, loop a strap across the balls of your ft and maintain the ends of the straps with each fingers. Alter the size of the strap as you straighten your lifted leg. This can even assist in holding your arms in place.

As a substitute of holding your arms beside your physique, you possibly can unfold them sideways with fingers unfold.

If you wish to first work in your steadiness, use a yoga block on its tallest setting and place your fingers on it while you raise your leg.

Precautions

  • Individuals with again issues ought to proceed with performing this pose with warning or underneath knowledgeable steerage.
  • If you’re a affected person with hypertension, it’s higher to keep away from the observe of this pose.
  • Sufferers affected by vertigo, Spondylitis or different neurological issues shouldn’t observe this pose as trying down could make them really feel dizzy or nauseated.
  • Keep away from this pose in case you have had a current harm or surgical procedure in your ankles, hips, or knees.
  • Pregnant women needs to be avoiding this pose as it might pressure their decrease again and stomach and danger shedding steadiness.

Preparatory Poses

  • Tree Pose  (Vriksasana)
  • Boat Pose (Navasana)
  • Downward Dealing with Canine Pose (Adho Mukha Svanasana)
  • Hand to Massive Toe Pose (Utthita Hasta Padangusthasana)

Observe up Poses

  • Warrior III (Virabhadrasana III)
  • Three Legged Downward Dealing with Canine Pose (Eka Pada Adho Mukha Svanasana)
  • Half Moon Pose (Ardha Chandrasana

Conclusion

Strategy dekasana step by step and methodically, as you’ll another posture. Dekasana strengthens the legs, low again, and stomach whereas stretching all main muscle tissue group and bettering steadiness. It’s a comparatively easy pose to observe earlier than you progress on to tougher balancing poses.

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