Airplane Yoga Pose


Airplane Yoga Pose, also known as Anantasana, is an intermediate-level yoga pose that helps to increase balance and strength in the body. It involves balancing on one foot while extending your arms sideways like airplane wings.

This pose helps to strengthen your core muscles, as well as your legs and glutes. It can improve range of motion within the hips, which can help relieve pain caused by tight hip flexors. Additionally, Airplane Yoga Pose can help you become more aware of your breath, allowing for increased mental clarity and focus on the present moment. Furthermore, regular practice of this pose might even aid digestion and reduce irritability related to stress.

Airplane Pose also has numerous emotional benefits. By directing energy towards your core and opening up both sides of the body evenly, it improves circulation by promoting blood flow throughout the system. It also has a calming effect on the mind and can result in feelings of relaxation and inner peace.

Anatomical Evaluation

The Airplane Yoga Pose is a beginner level standing balance pose. It strengthens the lower body, improves coordination, and helps lengthen the spine.

When practicing this pose, several joints and muscles are engaged in order to keep balance and alignment. The main joint involved is the hip joint which allows for flexibility as the torso leans to one side while the opposite leg remains straight with slight flexion from ankle to thigh in order to find stability. The quadriceps muscles on both sides of the front of the thigh play an important role in aiding the hips in stabilizing throughout this posture while allowing for movement while keeping stillness. The abdominal wall engages throughout this pose to stabilize the waist area and produce a greater amount of strength when moving gracefully through each movement within this posture. Similarly, muscles around shoulder blades activate with careful attention as you need to move through side stretches without losing your balance. The stronger these muscles get; more control you will have over shoulder movement which then gives performance ability when practicing deeper side stretches or any other forward-folding shape that accentuates spine length while maintaining structural integrity. To assist with ankle’s range of motion, calf muscles activate on even distribution from toes up towards knee so that movements are symmetrical along legs tissues symmetrically and keep energy everywhere for said posture maximum effects. To counterbalance further leg stretch underneath foot until yoga practitioner can submerge theirs both hams inside their own glutes effectively; proper positioning happens internally with help of tibialis anterior muscle located just around head shin bone when toes turn off outwardly during Airplane Yoga Posture held in mid-air steadily by recognized principles partially outlined here before completing it fully each time with practice period done successfully into cycles taken properly after observance mentioned here closely as guidance offered by elements put together as reference comfortably until objective connected has been obtained clearly enough in mind every single time would be attempted relatively along proceeded stress free yoga session being undertaken regardfully for integrated attention care suggested particularly in order to enhance health positively efficiently overall each day lived willingly naturally like seen already elucidated reasonably prepared well enough for prosperous endurance gained blissfully through participation shared benefit originally focused steadily on task accomplished continually growing determinedly correctly throughout way self examination maintained highly; accordingly aimed at achieving desired results estimably affirmatively securely achieving goal demonstrated thoughtfully wisely effortlessly permanently .

Progressions and Regressions

Airplane yoga pose is a challenging pose that can be modified to suit different skill levels. To progress the pose, start in supported airplane pose by placing a bolster or block under the hips for added stability and support. This will allow for deeper backbends and more engagement of the core muscles.

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To regress the pose, begin by lying on your stomach with your legs extended behind you and arms overhead. Take time to sink down into your breath before slowly lifting both legs and arms off of the ground as far as is comfortable. If this feels too difficult, keep one hand on the ground while still working to engage your core muscles to lift away from the mat with the other arm. You might also benefit from adjusting the angle at which you’re lifting your body off of the ground ” raising it either more horizontally to ensure proper technique or less so if it becomes too intense.


Airplane yoga pose is a standing position in which both feet remain grounded on the floor and the arms are raised up over the head, similar to that of an airplane in flight. It is used to stretch and strengthen the muscles of the legs, inner thighs, hip flexors, and shoulders. To prepare for this pose, begin by focusing on proper alignment and technique.

Begin by standing with your feet slightly wider than hip-width apart and facing forward. Anchor down your feet into the ground by pressing your weight firmly through all four corners of each foot. Take a few breaths here before raising both arms overhead, engaging the shoulder blades back towards each other. Keep your spine tall as you reach out to each side with an even amount of energy. Visualize drawing energy up from underneath you as you feel a strong engagement along your abdominal wall muscles.

Avoid collapse in your midline or rounding in your upper back as you reach out from more fully from one side to another. Lastly regain focus on keeping space between your lower back and chest inclusive throughout this pose for optimal balance and stability in movement. Hold for 5-10 breaths before gently releasing both arms out to either side of you like wings before lowering them down towards the floor with control, enjoying a full reset of breath at any time during release or hold if needed.

Placement Cues

The airplane yoga pose is an interesting exercise to help with flexibility and balance. To ensure proper alignment and safety, there are a few placement cues that should be followed before attempting the pose. Begin by putting both feet together on the ground and slightly bend one knee, keeping the other foot on the ground. Make sure to keep your head in line with your spine and your shoulders down away from your ears. Push your hips towards the ceiling while drawing your abs in tight. Place one arm straight up towards the sky, pressing firmly into both hands, and extend the other arm out to the side making sure to keep both arms in line with each other. Stay here for five breaths or longer before repeating this process on the opposite side of your body. Remember to stay mindful of how it feels in your body and adjust as needed to find comfortability while still maintaining proper posture and alignment throughout.

Injury Considerations

The airplane yoga pose (also known as viparita karani) is an inverted pose that can offer numerous benefits if practiced correctly. However, it should be noted that this pose may not be the best choice for everyone due to the potential risks associated with practicing inversion poses. Those with high blood pressure, glaucoma or a heart condition should not attempt this pose without consulting a medical professional first. It is also important to avoid this if you are feeling faint or exhausted as it places extra strain on your respiratory and circulatory systems. If you do choose to practice the airplane yoga pose, make sure you are doing so in a space with plenty of room and cushioning to land safely – should you lose concentration or balance. Additionally, remember to take caution when attempting the pose for the first time by using support blocks or a wall for guidance until you become comfortable holding it without help.

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Airplane yoga pose is a standing posture that helps to strengthen and stretch the entire body. It develops balance, coordination, and core strength. In addition, this pose increases flexibility through elongation of the spine. Five positive effects of incorporating airplane yoga pose into your practice include:

1) strengthening of postural muscles: Since this is a standing posture, practicing airplane yoga pose strengthens the muscles around the spine which are important for maintaining proper posture. In addition, it can help promote better alignment of one’s body while standing and prevent back pain.

2) Improving coordination: This pose requires skillful coordination as there is an element of balance involved since the weight is distributed on one leg while standing on one foot while lifting the hips towards the sky.

3) Improved focus: Practicing airplane yoga pose requires a great deal of physical and mental concentration in order to sustain balance within this challenging position

4) Improved circulation: Airplane yoga pose has been shown to stimulate blood circulation throughout the body by stretching tight muscle groups around the hips and abdominal region.

5) Increased stamina: As airplane yoga is physically demanding practice it can help to increase endurance when continued over time in a regular practice routine .

Tips ON Incorporating Into Your Practice :
Start small: When first beginning with airplane yoga poses it’s important not to attempt any difficult variations or push yourself too far past your current level of strength as this may cause injury or strain. Instead, start with simpler versions such as tree or warrior III poses before progressing into more advanced options such as airplne yoga or mukha dosha svanasana (knee-down twist).

Modify postures according to personal needs: Listen closely to your physical sensations when engaging in airplane yoga postures and modify them according to what feels comfortable for you rather than pushing yourself beyond what’s manageable. Additionally, if you find yourself struggling with balance then you can practice this posture next to a support structure like a wall or countertop until you gain confidence and strength over time.

Practice regularly: To reap maximum benefits from airline yoga poses try incorporating them into your regular practice at least three times per week so that it becomes second nature as with any other type of exercise routine.


The airplane yoga pose is a great way to achieve strength and long-term progress in your yoga practice. This pose can be done alone or with the help of a yoga partner. It requires both physical and mental effort as it tests your balance, flexibility, and strength. When practiced regularly, it strengthens the core muscles, opens up the hips and improves posture. The airplane pose also helps to calm the mind while also stimulating focus and concentration. When properly executed, this pose can bring numerous mental, emotional, physical and spiritual benefits through improved focus, attention and awareness. Through consistent practice of this pose, practitioners will gradually gain strength, stability and overall progress in their yoga practice for lasting benefits that go beyond just the physical.

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