InversionIntermediate
One Leg Dolphin Pose
Eka Pada Ardha Pincha Mayurasana
www.yoga-sequencing.com
About This Pose
One Leg Dolphin lifts one leg toward the ceiling while maintaining the inverted V-shape of Dolphin pose. This variation intensifies the shoulder and core demand while creating the hip opening and leg strength needed for forearm stand. It's an essential stepping stone on the path to Pincha Mayurasana.
Step-by-Step Instructions
- 1
Begin in Dolphin Pose
- 2
Ground through forearms
- 3
Engage core strongly
- 4
Lift one leg toward ceiling
- 5
Keep hips square
- 6
Hold then switch sides
Alignment Cues
- Square the hips
- Engage core
- Press forearms down
Benefits
- Intensifies shoulder work
- Builds toward forearm stand
- Creates hip opening
- Develops leg strength
- Essential progression
- Core strengthening
Modifications
- Lower lifted leg partially
- Use wall support
Variations
- Bent knee variation
- With hip opening
Cautions & Contraindications
Cautions
- Avoid twisting hips
- Keep neck relaxed
Avoid this pose if you have:
- Shoulder injury
- Hamstring strain
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
inversion prepbalanceshouldersintermediate
Equipment
yoga mat
