Jane Witherspoon is our Ramblers' Daily Habit Challenge coach and a certified Hatha Yoga Teacher who has been practicing yoga for more than three decades. She loves sharing her passion for movement, and teaching women in mid-life and beyond how to be strong and flexible.
This challenge, if you choose to accept it, is to do Airplane Pose every day for 30 days!
Share your pics with our Facebook group using #solesistersairplane.
Balancing on one leg requires strong stability and control, so practicing this daily will help you maintain your balance in mid-life and beyond.
Airplane pose requires you to engage your entire body while maintaining a sense of lightness and ease. More importantly, it challenges your proprioception—the awareness of your body's position in space—which helps you improve your overall balance and coordination.
It also strengthens your lower body by engaging the muscles in your standing leg, notably the quadriceps, hamstrings, and glutes. You must also activate your core to remain balanced, strengthening the muscles supporting your spine and abdominals.
Extending your arms out to the sides or forward stretches the chest, shoulders, and arms, which helps improve flexibility and release tension in the upper body.
Airplane pose also requires concentration, a steady mind, and a focused gaze, which makes it an excellent addition to your mindfulness routine.
How To Do Airplane Pose
- Stand tall with your feet together and your arms at your sides.
- Ground down through all four corners of your feet and engage your thighs.
- Draw your belly button towards your spine and lengthen through the crown of your head.
- Slowly shift your weight onto your right foot. Lift your left foot off the ground and find your balance. Keep a slight bend in your standing knee to avoid locking the joint.
- Extend your left leg straight behind you as you hinge forward from your hips. Aim to bring your body parallel to the ground, forming a "T" shape with your torso and leg.
- Activate your core muscles to maintain stability. Imagine drawing your ribs towards your spine to keep your torso engaged and supported.
- Reach your arms out to the sides like airplane wings or forward in line with your ears for an added challenge. Keep your shoulders away from your ears and maintain a long neck.
- Focus your gaze on a fixed point on the ground in front of you. This will help you maintain balance and stay centered.
- Stay in Airplane Pose for 5-10 breaths or as long as you feel comfortable. To release, slowly lower your left leg back to the ground and return. Repeat 5 to 10 times on each side.
Modifications
- If you struggle with balance, practice near a wall or use a chair for support.
- Avoid forcing the pose if you feel any discomfort or pain. Modify as needed and gradually work towards achieving the full expression of the pose.
- Welcome a sense of humility - it's okay if you tip over or wobble out of the pose.
Rambler Challenges are simple exercises that enhance strength, balance, and flexibility - all crucial elements as we age. They are also activities you can seamlessly integrate into your rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all critical as we age. They can be seamlessly integrated into your daily rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.
It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.
READ MORE > Ramblers' Monthly Fitness Challenge
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