Dolphin Pose

Also known as: Ardha Pincha Mayurasana.

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Technique

1. From a kneeling position, place your forearms and palms flat on the mat with the elbows directly under the shoulders.
2. Lift the hips into a position similar to Downward dog, except that your forearms are on the ground.
3. Keep the head in line with the spine, and gaze toward the tip of the nose.

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Form tips

• Keep even pressure through the hands and forearms.
• Do not allow the hands to slide toward each other or the elbows to slide away from each other.
• Do not sink into the shoulders, but keep them lifted ( Shoulder elevation) and the upper back slightly domed.
• Support the upside down “v” shape of the body by keeping the ribcage pulled in, navel toward spine, and upper legs engaged.

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Muscles

Individual muscles

• Lower trapezius
• Serratus anterior
• Posterior deltoid

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Equipment

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Appears in

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Progressions

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