Hey My name is Elyce Elowen. I do yoga every day and train people to be yoga teachers. I’m excited to go on this trip with you. Today, We’ll talk about Aeroplane Pose Yoga and its perks in this blog.
Target Muscles: Gluteus Maximus, Quadriceps, Rectus Abdominis
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You’ve come to the right place to improve your yoga practice, whether you’re new to it or have been doing it for a while. Let’s explore this adventure together and discover what the Aeroplane Yoga Pose is all about!
Learn how to enter and leave Dekasana with grace here, step by step. Try it today and take your yoga practice to a whole new level!
What is Aeroplane Pose Yoga?
Advanced standing yoga balance aeroplane pose is like Warrior Pose III, but the arms aren’t in it. In this pose, the arms are spread out behind the head like aeroplane wings. In the Warrior III pose, the arms are spread out in front of the ears.
A lot of people find this pose a lot easier because it puts less stress on the shoulders and neck.
When you hold an aeroplane pose with your arms behind your back in the wings position, your shoulders, chest, rib cage, upper belly, and arms all work together to keep your hips and shoulders stable. [1]
Basics:
Sanskrit: Dekasana
Pronunciation: dik-kha-sa-ah-sah-nah
Common: Aeroplane pose
Type: Standing balancing pose
How to Prepare for Aeroplane Pose Yoga?

Here’s how to get ready for this pose:
- Warm-Up
- Strengthen Your Foundation
- Focus on Core Engagement
- Use Props
- Set an Intention
Warm-up Exercises for Aeroplane Pose Yoga
Follow these warm-up exercises to prepare your body for the Aeroplane yoga pose.
- Tree Pose
- Boat Pose
- Downward Facing Dog Pose
- Hand to Big Toe Pose
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How to Perform Aeroplane Pose Yoga

- Open your chest and straighten your back in a mountain stance.
- Draw your shoulder blades back and arms close to your sides.
- With an inhale, micro bend your knees and lift your right leg back while keeping your left foot down.
- After fully stretching your leg, straighten both knees. Left foot toes should face forward.
- Place hands in the chest center. Pause to balance
- Return your arms like wings to your sides.
Aeroplane Pose Yoga Benefits
Here’s a concise summary of the Aeroplane Pose benefits, focusing on both physical and mental advantages:
Physical Benefits
- Improves Balance: This is beneficial to heighten stability and coordination.
- Strengthens Legs: NO. It exercises the four quadriceps, the three hamstrings, and the glutes.
- Core Strength: Strengthens the core muscles which improves youngsters posture.
- Increases Flexibility: This is to stretch both the hamstrings and the lower back.
- Stimulates Circulation: Promotes better blood flow.
Mental Benefits
- Enhances Focus: Boosts attention with stability.
- Promotes Mindfulness: It may encourage mindfulness in the present moment.
- Reduces Stress: Helps reduce anxiety and become as calm as one desires.
- Builds Confidence: Reduces levels of depression through success.
- Encourages Motivation: So the process of overcoming challenges promotes self development.
The Art of Tiger Pose Yoga: Simple Steps for All Levels
Beginner Tips
Make sure your chest doesn’t fall after the last stance. Stretch your arms back to open your chest and straighten your back.
Balance the torso and pelvis with core engagement.
Before starting the position, prop your heels with a folded blanket.
A small knee micro-bend on the balanced leg is appropriate for balance. [2]
Variations and Modifications
If you lack balance, practise next to a wall. Stand near the wall, so your side body or hand may grab it.
Strap your elevated leg straight and parallel to the ground. Loop a strap over your footballs and grasp the ends with both hands before straightening your elevated leg.
Straightening your leg adjusts the strap length. This also helps maintain arm position.
You can spread your arms sideways with your fingers instead of keeping them beside you.
Expert Tips and Tricks
Distribute Your Weight Evenly: Focus on evenly spreading your weight between your standing and lifted legs to maintain stability.
Micro-bend Your Standing Knee: Keeping a slight bend in your standing knee can help prevent locking and maintain balance.
Engage the Back Leg: Actively engage the muscles of your lifted leg, as if pushing your heel back to create more length.
Activate Your Arms: Extend your arms forward actively, imagining they’re reaching toward something to enhance body alignment.
Safety Precautions
- A person with back difficulties should do this position cautiously or under expert instruction.
- Those with high blood pressure should avoid this position.
- Vertigo, Spondylitis, and other neurological conditions can cause dizziness or nausea; thus, avoid this stance.
- Those with ankle, hip, or knee injuries or surgeries should avoid this pose.
- Pregnant women should avoid this pose since it may strain their lower back and abdomen and cause balance issues.
Case Study
Words of MeanLawLady
Yes, this pose has been part of my instructor’s routine for a while, but maybe I could start doing some more focused flows at home too. Redit.com
VeryFit Life Final Words
With a background in anatomy and movement science, I understand how the Aeroplane Pose can benefit various muscle groups, particularly the hamstrings and glutes, often neglected in traditional workouts.
As you would with any other pose, move into dekasana slowly and carefully. Dekasana makes the legs, lower back, and stomach stronger. It also improves balance and stretches all the major muscle groups. For now, this is a pretty easy pose to work on before moving on to more difficult ones.
Source:
Smith, E. N. (2024, September 20). Yoga pose Primer: airplane pose (Dekasana). YogaUOnline.
Ashish. (2024, June 29). Airplane pose (Dekasana): Steps, benefits and precautions – Fitsri Yoga. Fitsri Yoga.
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