Dolphin Pose, or Ardha Pincha Mayurasana in Sanskrit, is an inversion that strengthens the shoulders, arms, and core while stretching the hamstring and calf muscles. It can be used as an introductory yoga posture to more advanced inversions, such as forearm balance and headstands. With the head positioned toward the ground, this position can encourage a sense of relaxation and focus while calming the mind and spirit.
How do you do Dolphin Pose?
Step 1.
Start in table top / quadruped position on your hands and knees. Ensure your hands are directly under your shoulders and your knees are under your hips.
Step 2.
Lower your forearms to the mat, keeping your elbows shoulder-width apart so that your forearms make the number 11. Spread your fingers wide and press palms down into the mat or interlace your fingers (if preferred) for stability.
Step 3.
Tuck your toes under and, on an exhale, lift your knees off the ground, raising your hips toward the ceiling, activating and straightening your legs as much as is comfortable, aiming to create an inverted “V” shape with your body. You can think of this as a downdog shape, but on your forearms.
Step 4.
Keep your head lifted off the mat by continually pressing into your forearms and lifting out of the shoulders by drawing your shoulder blades down your back. If flexibility allows, walk your feet slightly closer toward your arms to deepen the stretch in your shoulders and hamstrings.
Step 5.
Keep your spine straight and lengthen through the tailbone, ensuring that your weight is evenly distributed between your forearms and feet.
Step 6.
Keep your neck relaxed and gaze towards your feet or between your legs.
Step 7.
To exit, lower your knees to the mat and find child’s pose, or lower your belly and hips to the mat for sphinx pose.
Benefits of Dolphin Pose
Builds strength and stability in the upper body by engaging the muscles of the shoulders, arms, and upper back to support body weight.
Preparatory for forearm stand and other arm balances and inversions as it helps to align the body and builds core and shoulder strength
The inverted ``V`` shape in Dolphin Pose lengthens the hamstrings, calves, and spine, releasing tension and improving flexibility in these areas. It’s especially beneficial for those with tight hamstrings and lower back muscles.
This pose calms the mind as it provides a solid foundation for deep, steady breathing and requires focus, which helps to calm the nervous system. The mild inversion also promotes blood flow to the brain, aiding in stress relief and mental clarity.
Variations of Dolphin Pose
Use as a preparatory exercise for forearms stand - walk toes in and lift your hips as much as possible aiming to stack hips over shoulders. Float one foot off the ground and the other.
Interlace fingers on the floor under head, and practice developing more core strength by shifting body weight forward and back over interlaced fingers.
Play with straightening arms to come to Downward Facing Dog, back to Dolphin, continuing to develop strength.
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