Airplane Pose

The Yoga Airplane Pose, also known as "Dekasana" or "Warrior 3," is a challenging balancing pose that targets the legs, core, and improves overall balance and concentration. Here's how to perform the Yoga Airplane Pose:

1. Start in Mountain Pose (Tadasana): Begin in a standing position with your feet together. Keep your spine straight and your arms by your sides. Take a moment to ground yourself and establish your balance.
2. Shift Your Weight to One Leg: Shift your weight onto your right leg and engage the muscles in your standing leg. This leg will provide the support and balance you need for the pose.
3. Engage Your Core: As you shift your weight, engage your core muscles by pulling your navel in toward your spine. This will help stabilize your torso during the pose.
4. Begin to Lift Your Left Leg: Slowly start to lift your left leg off the ground. Keep your left foot flexed, and point your toes toward the floor. As you lift your leg, your torso will naturally start to lean forward.
5. Hinge at the Hips: Continue to lift your left leg while simultaneously hinging forward at the hips. Your body will start to resemble the shape of the letter "T" as your torso and left leg become parallel to the floor.
6. Maintain a Straight Line: Aim to create a straight line from your head to your heel. Keep your neck in line with your spine and avoid arching or rounding your back.
7. Arms Extension: Extend your arms forward, alongside your ears, or keep them at your sides to help with balance. Your arms can be in line with your ears, parallel to the ground, or extended forward, depending on your flexibility and balance.
8. Drishti (Gaze Point): Fix your gaze on a point on the floor a few feet in front of you. This will help you maintain your balance and focus your attention.
9. Hold the Pose: Stay in the Airplane Pose for 20-30 seconds or longer if you can. Keep breathing steadily and maintain your focus.
10. Exit the Pose: To come out of the pose, slowly lower your left leg to the ground, returning to Mountain Pose. Take a moment to regain your balance and composure.
11. Repeat on the Other Side: For a balanced practice, repeat the Airplane Pose on the other side, this time shifting your weight to the left leg and lifting your right leg.

It's essential to be patient and persistent when practicing the Yoga Airplane Pose, as it can be challenging to balance. You may find it helpful to practice near a wall or use a prop for support until you gain more stability. Remember to listen to your body, take your time, and avoid straining or forcing the pose. Over time, with regular practice, you'll improve your balance and strength in the Airplane Pose.