The Airplane raises the altitude of your attitude, making you feel uplifted. It stimulates feel-good chemistry in your brain and works your biceps, triceps, and upper torso. Imagine that you’re flying through blue skies as you do this exercise.
You need the hand weights for this exercise; ankle weights are optional. Use the ankle weights if you want additional tone and strength. Adding the extra weight exercises your legs a bit more.
Follow these steps to fly the Airplane:
1. Stand with your feet together and directly below your hips, and hold the weights in front of your chest with the knuckles of each hand touching. This is the starting position.
2. Slowly inhaling to a count of four, bend your left knee, extend your right leg behind you as you lean forward, and open your arms to a C position. While you’re extending your leg, look slightly upward toward your forehead and brow.
3. Slowly exhaling to a count of four, return the hand weights to your chest as you lower your leg to the floor and assume the starting position.
Repeat this exercise six to eight times with each leg, pause to rest, and then do the exercise six to eight more times with each leg.
Yoga Pose – The Triangle
The Triangle is based on a powerful and ancient yoga master pose. It’s an extended side angle pose that beginners can enjoy. The exercise works many muscles in your body, but it concentrates on the core muscles of your trunk, your shoulders, and your legs. As you balance, the Triangle also helps you trace and explore the physical feeling and sensation of your body. Yoga Pose – The Mountain
The Mountain is based on a traditional yoga master pose (meaning it affects every system in your body). It’s a warm-up exercise that loosens and relaxes your spine, shoulders, and neck. It opens up your chest, back, and spine for vitality, and for these reasons, it’s good for your posture. Yoga Pose – The Rag Doll
The Rag Doll releases tension in the parts of your body where most people carry tension ��- your neck and spine. It helps you relax and also works your abdominal muscles and the core muscles of your torso for a total upper-body workout. Inverted Yoga Pose Basics
Some of the most common inverted yoga poses are the Downward facing dog pose, Standing forward fold pose, Prasarita Padottanasana, Dolphin pose, Shoulder stand pose, Headstand pose and Legs up the wall pose. All these yoga poses are known as Inverted poses because while practicing these positions the head is lower than the heart, that is, the opposite of our usual upright position.To achieve the C position, imagine you’re crunching a soda can with your shoulder blades. To help with balancing, press your standing foot into the floor, draw your belly in and up, and draw your tailbone down. If you feel pinched in your neck and shoulders or you otherwise experience distress as you maneuver the hand weights, use lighter weights or no weights at all.