Today’s Poses: Dolphin Plank and Puppy Pose

1. Dolphin Plank Pose,
2. Puppy Pose

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

Puppy Pose

Puppy Pose replicates a dog bending forward, hence the name downward facing dog pose. It can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.

Steps

1. Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet form the legs of the table.
2. As you breathe out to lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body.
3. Hands are shoulder-width apart, feet are hip-width apart and parallel to each other. Toes point straight ahead.
4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
5. Hold the downward dog pose and take long deep breaths. Look towards the navel.
6. Exhale. Bend the knees, return to table pose. Relax.

Benefits of the Puppy Pose

• This pose leaves you energized and rejuvenates the body
• It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
• It brings strength throughout the body especially the arms, shoulders, legs, feet.
• Helps to tone muscles
• It increases circulation to the brain
• It calms the mind and helps relieve headaches, insomnia, and fatigue.

Dolphin Plank and Puppy Pose are rejuvenating yoga posture that helps tones the abdominal muscles. They bring strength throughout the body.