Airplane sequence

For this one, we first need to get into airplane pose. There are probably infinite ways of doing this; so, do whichever is the best transition into airplane for you. One way is to get into a solid warrior I, virabhadrasana I. Once you're there, begin to shift your weight into the bent knee, gently lifting your straightened leg off the ground while straightening your bent knee. Meanwhile, begin to lower your torso so that it's parallel to the floor while extending your arms back into airplane stance.

Ultimately, you should be standing on one foot while extending the other backwards (the aim is to have it parallel to the ground). At the same time, bend forward so that your back is parallel to the ground. Your arms should reach backwards at a 45-degree angle from your torso, like an airplane. Palms are facing up, chest lifts, and the gaze is forward.

This is a mini-sequence to work on:

Once you're in airplane, bend the leg that is extended back and reach for it from underneath. Pull it through to the front, lift the torso perpendicular to the ground, and straighten the leg while holding on to your toes (or don't straighten it if this is too much). Now here's the fun part: while holding on to your knee or toes, start to squat down. If you manage to do this (I haven't), eventually start to lift back up. If your foot was straightened, bend at the knee and reach back with the same leg, returning your arms to airplane position.

Another, more challenging, option is to come into warrior III, virabhadrasana III, instead of airplane. The difference is that instead of having airplane arms, stretch your arms out parallel to each other in front of you.

Airplane is one of my favorite poses, and as I realized, it is beneficial to lift your chest into a mini-up-dog while squeezing your shoulders towards each other. Even if your leg doesn't lift very far off the ground or at all, it's helpful to lift your chest to achieve the full benefit. Also, make sure your hips are square to the floor and that the hip opposite of the leg you're lifting isn't shifting up. If it is, you may have to lower your lifted leg a bit.

Airplane is a nice, relatively simple, balancing pose and is good for your hamstrings and your lower back.