Airplane
The Airplane (also known as Warrior III in yoga) will develop your balance, core strength and stability. To perform it, start standing tall. Shift your weight onto one leg, then slowly extend the other leg straight back behind you, lifting it off the floor. At the same time, hinge forward from your hips, extending your arms out to the sides like airplane wings, until your torso and extended leg form a straight line parallel to the floor, creating a ‘T’ shape with your body. Hold that perfect ‘airplane’ shape, feeling your core, hips and standing leg do the work!
Performance Tips
Keep a slight bend in your standing knee to avoid locking the joint.
Focus intensely on keeping your hips perfectly level and square to the floor; avoid letting the lifted hip open up.
Engage your core super tightly to protect your lower back and maintain stability.
Reach actively through your extended heel and the crown of your head to create a long line.
Find a fixed point to focus your gaze on the floor a few feet in front of you; this significantly helps with balance.
To make the exercise easier don’t hinge forward as much, keeping your torso more upright and/or lightly touch your fingertips to a wall or chair for support.