InversionIntermediate
Dolphin Pose
Ardha Pincha Mayurasana
www.yoga-sequencing.com
About This Pose
Dolphin Pose is a forearm variation of Downward Dog that prepares the body for Forearm Balance and Headstand. It opens the shoulders and stretches the hamstrings while building upper body strength.
Step-by-Step Instructions
- 1
Start on hands and knees
- 2
Lower forearms to mat
- 3
Tuck toes and lift hips
- 4
Walk feet toward elbows
- 5
Press forearms down firmly
- 6
Relax head between arms
Alignment Cues
- Press elbows into mat
- Relax neck completely
- Reach hips high
Benefits
- Opens shoulders
- Strengthens arms
- Prepares for inversions
- Stretches hamstrings
- Calms the mind
Modifications
- Use blocks under forearms
- Bend knees
Variations
- One leg lifted
- With wall support
Cautions & Contraindications
Cautions
- Do not strain neck
- Keep forearms grounded
Avoid this pose if you have:
- Shoulder injury
- Neck issues
Quick Facts
Primary Focus
shouldersSecondary Focus
hamstrings
Suggested Hold
30 seconds
Tags
inversion prepshouldershamstringsintermediate
Equipment
yoga mat
