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Dolphin

Pose

dolphin pose tutorial

What is Dolphin Pose?

English Name: Dolphin Pose
Sanskrit Name:
Ardha Pincha Mayurasana (pronounced ARE-dah PEEN-chah my-YOUR-AHS-uh-nuh)
Category:
Foundational, Inversion Prep, Strength, Beginner

Dolphin Pose, or Ardha Pincha Mayurasana, is a forearm-based inversion prep pose that builds shoulder strength, stretches the hamstrings, and cultivates stability through the upper body. It’s often used as a stepping stone toward more advanced inversions like Forearm Stand (Pincha Mayurasana) or even Headstand.

A staple in many yoga practices, Dolphin Pose encourages active engagement of the core and shoulders while maintaining a deep hamstring and spine stretch. It helps increase body awareness and upper-body strength—making it a versatile posture for both beginners and seasoned practitioners.

Benefits of Dolphin Pose

 

  • Builds Shoulder Strength: Strengthens deltoids, rotator cuff, and upper back
  • Stretches Hamstrings and Calves: Offers a deep posterior leg stretch
  • Improves Core Stability: Engages abdominals and supports inversion prep
  • Prepares for Inversions: Builds strength and awareness for poses like Forearm Stand
  • Reduces Wrist Strain: An alternative to Downward Dog for wrist sensitivity

How to Practice Dolphin Pose

  1. Begin in a tabletop position, then lower your forearms to the mat, shoulder-width apart.
  2. Interlace your fingers or place forearms parallel with palms flat.
  3. Tuck your toes and lift your knees off the floor.
  4. Begin to straighten your legs, aiming to lift your hips high—like in Downward Dog.
  5. Press your forearms and elbows into the mat to lift through the shoulders.
  6. Let your head hang freely between the upper arms, avoiding pressure on the neck.
  7. Keep a slight bend in the knees if hamstrings are tight.
  8. Hold for 5–10 breaths, then gently lower to rest in Child’s Pose.

Alignment Tips & Cues for Dolphin Pose

dolphin pose tutorial

Alignment Tips:

  1. Keep elbows shoulder-width apart to protect the shoulders
  2. Engage the core to avoid collapsing through the spine
  3. Press down through the forearms and lift through the shoulders
  4. Let heels work toward the mat without forcing
  5. Keep the neck relaxed and head off the ground

Simple & Effective Cueing Suggestions:

  • “Lift through the hips like a tent top, pressing evenly through your forearms.”
  • “Hug your elbows in to activate the shoulders.”
  • “Let your heels be heavy while your spine stays long.”
  • “Draw the belly in to support your lower back.”
  • “Keep the back of your neck soft and spacious.”

Contraindications

 

  1. Shoulder Injuries: Can strain unstable or injured shoulders
  2. Neck Issues: Avoid if there’s cervical spine compression
  3. Glaucoma or High Blood Pressure: Inversion aspect may not be suitable
  4. Hamstring Tears or Tightness: Use modifications to avoid overstretching
  5. Wrist or Elbow Issues: Though wrist-friendly, forearm pressure may aggravate injuries

Modifications & Variations of Dolphin Pose

Modifications

  • Bend the Knees: Maintain a long spine without forcing the leg stretch
  • Use a Block Under the Head: Helps release tension in the neck
  • Strap for Elbows: Loop a strap around arms above the elbows to maintain proper distance
  • Wall Support: Practice facing a wall to focus on alignment or prep for inversion

Variations

  • Dolphin Plank: Shift forward so shoulders stack over elbows to build more core strength
  • One-Legged Dolphin: Lift one leg at a time to challenge balance and strength
  • Dolphin Walk: Walk feet closer to elbows to work deeper into the shoulders
  • Inversion Prep: Use Dolphin Pose as a transition into Forearm Stand

Common Mistakes to Avoid

 

  1. Elbows Too Wide: Causes shoulder instability and misalignment
  2. Collapsing Through the Chest: Keep active lift through shoulders
  3. Rounded Spine: Maintain length from hips to shoulders
  4. Pressing the Head Into the Floor: Neck should remain relaxed and passive
  5. Holding the Breath: Use breath to support alignment and engagement

When to Avoid or Modify Dolphin Pose

 

  • Acute Shoulder or Neck Pain: Modify or skip to avoid further irritation
  • High Blood Pressure or Eye Conditions: Inversions may be contraindicated
  • Limited Hamstring Flexibility: Keep knees bent or use props
  • Pregnancy (Late Stages): Inversions may be uncomfortable—consider alternative poses
  • Post-Surgery or Injury: Especially in the upper body—consult a provider before practicing

Why Practice Dolphin Pose?

Dolphin Pose is a dynamic and accessible way to build upper-body strength, lengthen the posterior chain, and prepare the body for inversions—without the strain on the wrists that Downward Dog might bring. It sharpens alignment, focuses attention on breath and control, and energizes the entire body. Whether used as a stand-alone posture or part of a larger sequence, Dolphin is a powerful tool in any practice.

Frequently Asked Questions

Can I practice this pose if I have tight hamstrings?

Yes—keep the knees bent and prioritize spinal length over straight legs.

Is Dolphin Pose a beginner pose?

Yes, though it requires engagement. Beginners can modify as needed.

How do I progress toward inversions from Dolphin Pose?

Use Dolphin to strengthen shoulders and core, then practice leg lifts or wall-supported Forearm Stand transitions.

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