ProneIntermediate
Dolphin Plank
Makara Adho Mukha Svanasana
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About This Pose
Dolphin Plank combines the core-building benefits of plank with the forearm support of Dolphin pose, creating a powerful strengthening position that's kinder to the wrists. This pose builds shoulder stability alongside core strength and is often used as preparation for forearm stand. It's challenging yet accessible.
Step-by-Step Instructions
- 1
Start on forearms and knees
- 2
Align elbows under shoulders
- 3
Step feet back to plank
- 4
Engage core and legs
- 5
Keep body in straight line
- 6
Hold with steady breath
Alignment Cues
- Draw ribs in
- Press forearms down
- Keep neck neutral
Benefits
- Core and shoulder strength
- Wrist-friendly option
- Prepares for forearm stand
- Builds stability
- Challenging yet accessible
- Full body engagement
Modifications
- Lower knees to mat
- Wider stance
Variations
- With hip dips
- One leg lifted
Cautions & Contraindications
Cautions
- Avoid sagging hips
- Protect shoulders from collapsing
Avoid this pose if you have:
- Shoulder injury
- Wrist sensitivity
Quick Facts
Primary Focus
coreSecondary Focus
shoulders
Suggested Hold
30 seconds
Tags
plankstrengthcoreintermediate
Equipment
yoga mat
