Today’s Poses – Dolphin Pose and Dolphin Plank Pose
Dolphin Pose and Dolphin Plank Pose
Dolphin Pose
Dolphin pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Steps
- Start on all fours with the wrists right under your shoulders and knees directly under the hips.
- Interlace your fingers completely (feel the webbing of your fingers connect). Place your elbows on the ground slightly narrower than shoulder distance apart. The elbows have a tendency to move away from one another, so it’s important to set that distance up correctly.
- Now press down into the forearms (think of a “karate chop” action into the floor). Press into the elbows to lift your shoulders away from your ears.
- On an exhale press your hips back and up, extend the legs, and enter the pose. Let your head hang freely.
- Press your shoulder blades into your chest. This will open your thoracic spine.
- If your hamstrings are tight, bend your knees so you’re able to maintain length in the spine.
- If you have the mobility in your legs, start to walk the feet towards your elbows. Make sure you continue pressing the chest back as you do this.
- Drop your knees to the ground, bring your big toes to touch. Send your hips back to rest on your heels. Bring your arms alongside your hips, resting with the palms up. Stay in Child’s Pose for a few rounds of breath.
Benefits
- Dolphin Pose strengthens the shoulder girdle and provides stability to this notoriously unstable area of the body. Ardha Pincha Mayurasana will also provide support and preparation for both forearm stand and headstand. Your core muscles also gain strength and stability from practicing this yoga posture (all without crunches!)
- Another added benefit of practicing Dolphin Pose is gaining confidence in an inverted position. It is a safe way to practice having your head facing the ground (as you would in headstand, handstand, or forearm stand).
- Finally, this posture: stretches your hamstrings, calves, and arches. Dolphin Pose opens your shoulders, chest, and inner armpits, while also strengthening your arms and legs. Among the benefits often listed are also better digestion, although this benefit is less well documented.
Dolphin Plank Pose
Dolphin Plank Pose is an intermediate level rejuvenating yoga posture that helps tones the abdominal muscles. It is a variation of the Dolphin Pose.
Steps
- Begin in Adho Mukha Svanasana and slowly shift the weight of the body to the front.
- Ensure that your shoulders are aligned with your wrists.
- Slowly, lower your arms till the forearms touch the floor. Your palms should be pressed to the floor.
- Keeping your legs straight, position your heels directly above the toes.
- Fix your gaze on the floor and keep your back and knees straight.
- If possible, the palms should be facing each other.
- As you inhale, slowly pull your abdominal muscles in and relax them as you exhale.
- Stay in this posture for a few breaths before returning back to Adho Mukha Svanasana.
Benefits of the Dolphin Plank Pose
- Effectively relives the body of headache, fatigue, and back-ache
- Strengthens the arms and legs
- Tones the abdominal muscles
- Improves digestion
- Relieves menstrual discomfort
Dolphin Pose and Dolphin Plank Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
