Dolphin Pose



Dolphin Pose is considered a forward bend and an inversion with many benefits:

  • Strengthens the shoulders and arms
  • Tones the abdominals
  • Stretches the hamstrings 
  • Helps prepare the body for forearm balance
  • Pose

  • Cautions

  • Modifications

  • Shoulder injuries
  • Tight hamstrings
  • If you find your elbows are slipping out to the sides, place a strap around your upperarm bones to lock them in place.
  • Downward Facing Dog pose is an alternative to Dolphin Pose
  • Images
  • Step-by-step

1. Start on all fours. Place your elbows below your shoulders, forearms and palms facing straight upwards. Your forearms should be nearly straight and relatively parallel with the sides of your mat. Energetically pull your elbows away from one another, so that you roll to the outer edge of your elbow skin. Turn your palms face down and spread your finger tips wide apart from one another
2. Curl your toes under and lift your hips on an exhale. Keep the knees slightly bent as you tilt the sitting bones up towards the ceiling and soften the heart towards the floor. Keep your core strong to support your lower back as you gently begin to straighten your legs.
3. Stay here, or begin to tip toe your feet closer towards your elbows. Continue to actively press your hands and forearms into the mat. Keep your gaze either at your feet, or in between your arms.
4. Stay here for up to one minute, then lower your knees and find child’s pose.

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