Airplane Pose (Dekasana)
Airplane pose is a standing balance posture that targets the lower back while engaging the glutes, hamstrings, and shoulders. It involves balancing on one leg while extending the torso and opposite leg parallel to the floor, improving stability and posterior chain strength.
How to do it
- Stand tall with your feet together and arms extended out to the sides at shoulder height.
- Shift your weight onto your right foot and hinge forward at the hips, lifting your left leg straight behind you.
- Continue tilting your torso forward until your body forms a straight line parallel to the floor.
- Keep your arms extended wide and your gaze slightly forward to help with balance.
- Hold the position for 20-30 seconds, then slowly return to standing and repeat on the other side.
Form cues
- keep your hips square to the floor
- reach through your back heel
- engage your core for stability
- keep your gaze steady on one spot
- aim for a long line from head to heel
Breathing: Maintain steady, rhythmic breaths; avoid holding your breath as it increases tension.
Common mistakes
- opening the hips to the side, which reduces focus on core stability
- rounding the upper back, which limits the effectiveness of the posture
- rushing the movement, which makes it harder to find your balance point
- locking the standing knee, which can put unnecessary strain on the joint
Muscles worked
Primary: lower back. Secondary: glutes, hamstrings, shoulders.
Suggested sets & reps
Get fitter
3 sets x 40 seconds per side, rest 45s
Lose weight
3 sets x 30 seconds per side, rest 30s
Build muscle
3 sets x 45 seconds per side, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and return to a standing position.
- If you have a history of balance issues, keep a wall or chair nearby for support.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel engagement in your lower back, glutes, and the back of your standing leg.
What if I can't keep my balance?
Try placing a hand lightly on a wall or chair for support until your stability improves.
How often should I practice this?
It can be practiced daily as part of a warm-up or mobility routine to improve balance over time.