Yoga Basics: Airplane Pose or Dekasana Helping your core and balance in one posture

In this practice

Key teachings

• Importance of balance for all ages
• Engaging the core for stability and spinal safety
• Proper alignment to protect the lower back
• Gradual progression and modifications for balancing poses

Ideal for

• Beginners to intermediate practitioners
• Individuals looking to improve balance
• Those seeking core strengthening
• Seniors concerned with fall prevention

Lesson

Instructions

Balance. Everyone LOVES TO HATE IT.

Working your balance every single day is important especially as we age because every 11 seconds, a senior falls. Even if you're not a senior, the more you work your balance, the better it'll be throughout your whole life!

Here's the best bonus for balance: it's core work too!

So if you're looking for a way to improve your balance and get some good core work in, check out this quick tutorial on Airplan Pose or Dekasana in Sanskrit.

Jennifer Dixon ERYT 500 and Authorized Ashtanga Teacher leds you on this informtative journey through one of her favorite balance postures, Airplane Pose. This is a basic yoga pose found in many different types of yoga classes and has many different ways you can practice. Here, Jennifer talks about "best practices" you can do to help keep your back safe and pain free.

Remember, always keep your stomach muscles engaged and try not to tilt that tail bone out. (this cue can reduce back pain) This pose definitely builds some heat in your body, so be patient as you build the strength in your core, but also in your hamstrings and glutes (bottom muscles), as well in your hips. This is a powerhouse of a posture, and you can do it with us!

If you would like to learn more about Jennifer or if you would like to practice with Jennifer in person and you’re in the Chattanooga, TN area, come to Thrive Yoga and Wellness. We offer almost 40 classes each week in a variety of modalities from beginners to advanced, to chair and seniors all the way to super physical HIT yoga. It’s a great studio in the suburbs with ample parking and the community vibe even the folks at Cheers would be proud of. (How’s THAT for showing my age?!?!)

Or if you’re not in the area and still want to practice with me, you can totally do it for free, virtually for one full month! You’ll take your yoga skills and strength to a whole new level and be sore in the best possible way that you won’t want to stop! I can’t wait to practice with you!

This post was written by Jennifer Dixon MBA ERYT 500 and Authorized Ashtanga Yoga Teacher. She is the lead teacher in the Thrive Yoga and Wellness 200 hr Yoga For Every Body Teacher Training program: the Chattanooga area’s ONLY modular 200 hr Yoga Alliance approved Teacher Training program that allows you to train when YOUR schedule allows. With two semesters each year and plenty of opportunity to practice and train year round, this is the BEST yoga teacher training program for busy folks. Gone are the stresses about missed training weekends, you don’t have to worry about exhaustion and tears from super long intense weekend trainings every month--with the Thrive Yoga Teacher Training program, you train when your schedule allows and live your best life now. Yoga Teacher Training should be fun, come practice with us and let us show you how! Another great perk of training at Thrive? You get an unlimited membership to the studio for one full year while you train! NO ONE ELSE offers this amazing deal (worth $1100!) and it’s the PERFECT way to get the training you want with the practice you need. We offer two semesters each year in the fall and in the spring, so come and join us in studio or virtually!! See you on the mat soon!

Steps

• Start in a balanced, standing position like Tadasana with your belly muscles strong, and feet pressing evenly into the floor, crown of your head reaching high
• Lean forward slightly
• Lift one leg off the floor and press it into an imaginary wall behind you
• Try to get both of your hips even
• Lengthen down through your tailbone to encourage abdominal engagement
• Draw your belly button to spine (which engages your abdominal muscles)
• Hold your shoulders down and away from the ears.
• Try to squeeze the shoulder blades together
• Try to have your toes pointing downward
• Top of the head reaches forward, your gaze is down and slightly forward
• Your hands are either at your hips, your heart center, or reaching back, palms down (which can help to steady you).
• Hold this pose for several breaths

Benefits

• Improves overall balance and stability
• Strengthens core muscles
• Builds strength in glutes, hamstrings, and hips
• Helps in reducing or preventing lower back pain
• Increases body awareness and proprioception