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Technique

  1. Start in a Dolphin Pose: form a pyramid shape with your body, with your forearms and feet on the ground.
  2. Lift one leg straight up and aim to form a straight line from your leg to your elbows.
  3. Hold that position for time, then repeat on the other side.

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Form tips

  • Aim to keep your shoulders opened as much as possible ( Shoulder flexion backward).
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Primary

  • Chest
  • Back
  • Glutes
  • Hamstrings
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Legs
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Shoulderflexion backward
Kneeextension
Hipextensionflexion
trains stretches

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Progressions

e0iy

Dolphin rock

Novice

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Regressions

e0fu

Dolphin Pose

Novice
e16v

Standing front split

Novice
e0xn

Partial front split

Intermediate
e0v2

Revolved side angle prayer hands

Novice
e0z2

Supported partial front split

Novice
e0v3

Revolved side angle pose

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.