Dolphin Pose

Ardha Pincha Mayurasana

AR-dah PEEN-chah my-oor-AH-sah-nah

A forearm-based inversion that builds the shoulder strength and stability needed for Forearm Stand and Headstand. Dolphin Pose is essentially a Downward Dog on the forearms, offering a deep stretch through the hamstrings and calves while strengthening the upper body. It is an excellent preparatory pose for all forearm-based inversions and a great shoulder opener in its own right.

How to do Dolphin Pose

1. Begin on your hands and knees, then lower your forearms to the mat with your elbows directly under your shoulders. Keep your forearms parallel to each other, palms flat on the floor or hands interlaced.
2. Tuck your toes under and on an exhale, lift your hips up and back, straightening your legs as much as possible. Press your forearms firmly and evenly into the mat.
3. Walk your feet toward your elbows to deepen the stretch and bring more weight into the shoulders. Keep your head between your upper arms, ears in line with the biceps -- do not let the head hang or the neck compress.
4. Draw your shoulder blades down your back and away from your ears, creating space in the neck. Press your chest gently toward your thighs to open the shoulders.
5. Hold for five to ten breaths, keeping the legs active by engaging the quadriceps and pressing the heels toward the floor. Lower your knees to the mat to release.

Benefits of Dolphin Pose

• Strengthens the shoulders, arms, and upper back
• Stretches the hamstrings, calves, and arches of the feet
• Opens the shoulders and chest
• Builds the foundation strength for Forearm Stand and Headstand
• Calms the mind and relieves mild stress

Muscles Engaged

Modifications & Variations

• Bend the knees slightly if the hamstrings are tight
• Place a block between the hands to maintain proper forearm alignment
• Walk the feet farther from the elbows for a less intense shoulder stretch

Cautions

• Avoid with acute shoulder or neck injuries
• Use caution with high blood pressure or eye conditions
• Not recommended with headaches or migraines