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InicioYogaAirplane Pose (Dekasana): Steps, Advantages and Precautions

Airplane Pose (Dekasana): Steps, Advantages and Precautions

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Sanskrit

Pronunciation

Dekasana

dik-kha-sa-ah-sah-nah

WidespreadAeroplane pose
SortStanding balancing pose
DegreeSuperior
StretchesDecrease again, Calf, Hamstrings, Shoulders
StrengthensHips, arms, shoulders, and neck

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

This pose is considerably easier 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 mass to take care of the shoulders and hips regular when the arms are in wings place behind the again.

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

Allow us to see easy methods 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 edges 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 you have fully stretched your leg again. The left foot toes must be dealing with ahead.
  • Convey your palms to the middle of your chest. Pause for stability
  • Attain your arms again towards your sides like wings

Maintain this pose for 3-5 breaths.

Newbie’s Suggestions

  • Make it possible for 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.
  • Interact your core muscle mass to stability the torso and pelvis.
  • Place a folded blanket underneath your heels for additional assist earlier than beginning the pose.
  • A slight micro-bend on the knees of the balancing leg is suitable to attain the required stability.

Advantages

Airplane pose can enhance your stability and strengthen your leg and arm muscle mass. Your thigh muscle mass of the balancing leg get a great exercise and construct up your core muscle mass. Furthermore, whereas making an attempt to maintain the stability, your focus and focus may also enhance.

Beneath are some widespread advantages ofAirplane pose (dekasana):

  • Tones the leg muscle mass.
  • Strengthens the muscle mass of the hips, arms, shoulders, and neck.
  • Improves respiration and enhances lung capability with an expanded chest.
  • Improves the functioning of the stomach muscle mass because the emphasis is on partaking the core muscle mass.
  • Digestive system functioning is improved with the technology of inside warmth.
  • It could assist in lowering fats as a result of stretching and inside warmth technology.
  • Helps in firming the muscle mass of your complete physique.
  • May also help construct endurance, energy and stability for athletes, who use quite a lot of leg muscle mass.
  • Aids in stopping sciatica by massaging the hamstrings, glutes and decrease again muscle mass.
  • Will increase consciousness, focus, and focus.

Variations and Modifications

You’ll be able to observe standing subsequent to a wall in case your stability is weak. Stand shut sufficient to the wall on your aspect physique or one among your palms to know if obligatory.

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 palms. Modify the size of the strap as you straighten your lifted leg. This may also assist in holding your arms in place.

As an alternative of holding your arms beside your physique, you may unfold them sideways with fingers unfold.

If you wish to first work in your stability, use a yoga block on its tallest setting and place your palms on it if you raise your leg.

Precautions

  • Folks with again issues ought to proceed with performing this pose with warning or underneath professional steerage.
  • In case you are 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 wanting down might make them really feel dizzy or nauseated.
  • Keep away from this pose in case you have had a current damage or surgical procedure in your ankles, hips, or knees.
  • Pregnant girls must be avoiding this pose as it could pressure their decrease again and stomach and threat dropping stability.

Preparatory Poses

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

Comply with up Poses

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

Conclusion

Method dekasana progressively and methodically, as you’d another posture. Dekasana strengthens the legs, low again, and stomach whereas stretching all main muscle mass group and bettering stability. It’s a comparatively easy pose to observe earlier than you progress on to more difficult balancing poses.

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