Master the Dolphin Pose

Are you looking for a new yoga pose that focuses on strengthening and making your shoulders more flexible, makes the hamstrings function better, and enhances your body and mind? Practicing the dolphin pose won’t let you down.

This guide will talk about everything you need to know about the dolphin pose, beginner instructions on how to do it, and find out the mind-body benefit it offers.

What Is the Dolphin Pose?

At first sight, the dolphin pose is not as easy as the tree pose, child pose, or the mountain pose, isn’t it?

But really, this pose is not as complex as you may be thinking or imagining in your head. In fact, it is an excellent variation of one of the most famous and easy yogic poses of all time, the downward-facing dog pose.

The dolphin pose offers all the mind-body benefits the same as the downward-facing dog provides while removing pressure on the wrists to help relieve the forearms.

Most people have sensitive wrists because of many reasons. For example, working on a computer most of the time, drawing, painting, playing instruments like the guitar, lifting weights, and many other physical activities. With all those mentioned, this pose is highly beneficial.

Dolphin pose is also known as the ardha pinca mayurasana, a Sanskrit term that means ardha = half, pincha = fathers, mayura = peacock, and asana as pose.

A fun fact about the dolphin pose is that before you reach that stage, you will execute the forearm stand pose, also known as the pincha mayurasaan, so technically, the dolphin pose can also be called the “half of a forearms stand.” This is also the reason why it is very beneficial for the forearm.

Some yogis may even tag this pose as the puppy pose, so don’t be confused when you hear that term being used.

This pose is a good beginner yogic pose for many reasons. The shoulder part is usually shaky for most yoga beginners, and this pose naturally improves this muscle group. If you are new to yoga or have already practiced this for a long time, the dolphin pose will offer crucial and necessary encouragement for alignment.

When Is the Best Time to Do the Dolphin Pose?

The dolphin pose is one of the best poses to warm, power up, and stretch the whole body. It is also a suitable modification for people with wrist problems. This pose will add fun to your practice while strengthening your muscles and mind.

Moreover, this pose is doable at home and can be practice regularly; and is commonly present in restorative yoga, hot yoga, or any yoga classes.

How to Do the Dolphin Pose?

1. Unroll the mat and get into a quadruped position as you place your shoulders over your wrists and hip bones on your kneecaps.

2. Level your forearms so that they are aligned to each other shoulder-width apart.

3. Make a cat-back by expanding your shoulder blades, working out the core, and enable your neck and head to stretch out. If your shoulders are not so flexible, interlace your fingers instead of keeping them apart, in the same way in a forearm plank.

4. Make sure your head does not touch the ground. Next, tuck your toes, raise your knees, and as you imagine, someone or something is lifting your hips up.

5. Check if you can hold this pose for a few breaths, expand your back gently and keep pushing the floor through your forearms, then breathe deeply. After that, lower down your knees and rest.

What Are the Benefits of the Dolphin Pose?

– It helps build strength in the shoulders, arms, and back.

– Warms up the shoulder in preparation for inversions.

– Makes the spine and lower body more flexible.

– Compared to other inversions like the peacock pose, the dolphin pose is a more straightforward way of an inversion pose to include in your yoga routine, especially as a beginner.

Who Shouldn’t Practice the Dolphin Pose?

This pose is a beginner pose, but it focuses on improving the core, strength, flexibility, and stability. But there are people this is not suitable for them to do: people who suffer from stroke, high blood pressure, glaucoma, migraine, and existing shoulder injury.

Just like with any exercise, always use your discretion. Listen to your body, and if something feels wrong, step back and don’t do it. Practice other preparatory poses instead, and best of all, don’t hesitate to seek help from a professional yogi instructor.