Dolphin Pose, also known as Ardha Pincha Mayurasana, is an arm balance and inversion yoga pose. It strengthens the shoulders, arms, and core, and stretches the shoulders, hips, and upper back. To enter the pose, begin in a kneeling position and place your forearms on the ground, with your elbows under your shoulders. Press down through your forearms and lift your hips up and back, coming into an inverted “V” shape. Press the tops of your feet and your forearms into the ground and engage your core muscles to maintain balance. Hold the pose for several deep breaths before releasing. It is important to practice this pose under the guidance of an experienced instructor to prevent injury.
Dolphin Pose is a challenging arm balance and inversion pose that requires a combination of upper body strength, core stability, and flexibility. It is a variation of the more advanced pose, Pincha Mayurasana (Forearm Stand) and is a good preparatory pose for that pose.
The pose strengthens the shoulders, arms, and core as well as stretches the shoulders, hips, and upper back. It also improves balance and coordination, and can be beneficial for those with mild back pain, or to improve digestion and stimulate the thyroid and parathyroid glands.
To enter the pose, start in a kneeling position on your mat. Place your forearms on the mat, with your elbows directly under your shoulders and your fingers pointing forward. Slowly lift your hips up and back, bringing your body into an inverted “V” shape. Keep your head in line with your arms, and gaze at your thumbs. Keep pressing your forearms and the tops of your feet into the mat to maintain balance.
It is important to keep the core engaged and not to sink into the lower back. Hold the pose for several deep breaths, and then release.
As with any yoga pose, it is important to practice Dolphin Pose under the guidance of an experienced instructor, particularly if you have any injuries or health conditions. Also, it is important to warm up before attempting this pose and take child’s pose or downward facing dog if you feel uncomfortable or dizzy while in the pose.
- Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Place your forearms on the floor, with your elbows directly under your shoulders and your fingers pointing forward.
- Slowly lift your hips up and back, bringing your body into an inverted “V” shape. Keep your head in line with your arms, and gaze at your thumbs.
- Press down through your forearms and the tops of your feet to lift your hips higher. Keep your core engaged and avoid sinking into your lower back.
- Hold the pose for several deep breaths, and then release.
- If you are new to this pose, you can start with a modified version, where you can place your knees on the floor and lift your hips up, instead of lifting your legs off the floor.
- As you progress, you can try lifting one leg at a time, and then both legs together. Remember to breathe deeply and steadily throughout the pose.
- Always listen to your body, and never push yourself beyond your limits. With regular practice, you will build the strength and flexibility necessary to hold the pose for longer periods of time.