Dolphin Pose
Ardha Pincha Mayurasana
About This Pose
Dolphin Pose (Ardha Pincha Mayurasana), meaning "half feathered peacock pose," is a powerful forearm variation of Downward Facing Dog. By bringing the forearms to the ground, this pose shifts more weight into the shoulders, making it an excellent strengthener for the upper body while preparing practitioners for inversions like Headstand and Forearm Stand. The pose maintains the benefits of Down Dog—stretching the hamstrings and calves, elongating the spine—while adding significant shoulder and core work. Dolphin is also gentler on the wrists, making it a valuable alternative for those with wrist sensitivity. The pose builds the foundation strength and body awareness essential for safe inversion practice.
Step-by-Step Instructions
- 1
Begin on hands and knees in tabletop position
- 2
Lower your forearms to the ground, parallel to each other
- 3
Ensure elbows are directly under shoulders
- 4
Interlace the fingers or keep forearms parallel
- 5
Tuck your toes and lift your hips up and back
- 6
Straighten your legs as much as hamstrings allow
- 7
Press firmly through the entire forearm
- 8
Draw the shoulder blades down the back
- 9
Let the head hang naturally between the arms
- 10
Keep the neck relaxed and gaze toward the feet
- 11
Hold for 5-10 breaths
Alignment Cues
- Elbows shoulder-width apart, directly under shoulders
- Forearms pressing firmly and evenly into the mat
- Upper arms rotating outward to protect shoulders
- Shoulder blades drawing down and together
- Spine long and straight, not rounded
- Hips lifting up and back
- Head hanging naturally, neck relaxed
Benefits
- Strengthens the shoulders, arms, and core significantly
- Stretches hamstrings, calves, and arches of feet
- Opens the shoulders and chest
- Prepares the body for headstand and forearm stand
- Calms the brain and relieves stress
- Improves digestion
- Relieves symptoms of menopause
- Therapeutic for flat feet and sciatica
Modifications
- Keep knees bent to focus on upper body alignment
- Place a block between the hands to maintain alignment
- Practice facing a wall, walking feet up slightly
- Use a strap around upper arms to keep elbows in
Variations
- Dolphin Push-ups: move between Dolphin and Forearm Plank
- One-Legged Dolphin: lift one leg toward ceiling
- Walking Dolphin: walk feet closer to elbows
- Dolphin against wall: feet on wall for support
Cautions & Contraindications
Cautions
- Keep the neck relaxed—don't strain to look forward
- Maintain proper shoulder alignment to avoid injury
- Bend the knees if hamstrings are tight
- Don't collapse into the shoulders—push the floor away
- Exit if you feel strain in the neck or shoulders
Avoid this pose if you have:
- Shoulder injuries or rotator cuff problems
- Neck injuries
- Uncontrolled high blood pressure
- Late-term pregnancy
- Acute eye conditions
- Recent back surgery
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
