Dolphin Pose

Dolphin Pose, also known as Ardha Pincha Mayurasana, is a strengthening yoga pose that particularly works on the shoulders, core, arms, and hamstrings. This variation of Downward-Facing Dog (Adho Mukha Svanasana) requires strong shoulder stability and helps prepare the body for more advanced poses like Headstand. The pose is also excellent for strengthening the core muscles and improving flexibility in the back and legs.

Correct form and technique

Follow these steps to perform Dolphin Pose correctly:

  1. Start on hands and knees: Begin in a tabletop position with your hands under your shoulders and knees under your hips.
  2. Place your forearms on the floor: Lower your forearms down to the floor, placing your elbows directly under your shoulders. Bring your hands together or keep them flat on the floor, depending on what feels most stable.
  3. Lift your hips: On an exhale, lift your hips towards the ceiling and stretch your legs out. Try to keep your back straight and heels towards the floor, as in Downward Dog.
  4. Maintain balance: Activate your core and ensure that your shoulders do not collapse. Actively push your elbows down into the floor to create stability.
  5. Hold the pose: Stay in the pose for 5-10 breaths. You can gradually increase the time as you become stronger and more flexible.

Common mistakes

Here are some typical mistakes to avoid in Dolphin Pose:

  • Mistake: Collapsed shoulders - Many let their shoulders drop towards their ears, which puts unnecessary strain on them. Keep your shoulders active and away from your ears.
  • Mistake: Rounded back - To get the full benefit of the pose, it is important to keep your back straight and avoid rounding the spine.
  • Mistake: Lack of core engagement - Without an active core, the pose can lose its strengthening effect. Ensure you keep your core muscles engaged throughout the exercise.

Modifications and variations

If you are a beginner or need adjustments, you can try the following:

  • Bent knees: If you have trouble stretching your legs fully, you can keep your knees slightly bent while working on lengthening your back.
  • Using a wall: For extra support, you can perform the pose with your heels against a wall, which helps with balance and stability.
  • Transitioning to Dolphin Plank: For an extra core workout, you can move into Dolphin Plank by bringing your body forward so your shoulders come over your elbows.

Reps and sets

Hold Dolphin Pose for 5-10 breaths and repeat 2-3 times. As you become stronger, you can increase the duration of each hold.

Breathing

As with all yoga poses, breathing is an important component. Inhale deeply as you create length in your back, and exhale while pushing your hips up towards the ceiling. Maintain a calm and steady breathing pattern throughout the pose.

Video: Introduction to Dolphin Pose

Here is a video that shows you how to properly perform Dolphin Pose:

Advanced techniques and variations of Dolphin Pose

For a more advanced approach, you can follow this video that demonstrates variations of Dolphin Pose:

Back to blog