Dolphin Pose Yoga Procedures, Benefits and Contraindications

Dolphin Pose Yoga is excellent for stretching and strengthening various parts of the body, including the shoulders, back, hamstrings, and calves, while also providing a moment of relaxation and focus on your breath.


Dolphin Pose Yoga Procedures

  1. Start in the Table position, which is a tabletop-like position on your hands and knees.
  2. Lower your forearms on the surface, tuck your toes under, and try to lift your hips up toward the ceiling.
  3. Spread your fingers wide apart, with the middle finger facing forward. Place your palms shoulder-width apart on the surface. Press your forearms, fingers, and palms firmly into the floor while continuing to lift your hips up and back.
  4. Keep your feet hip-width apart with the toes facing forward. Press your heels into the floor, which will create a stretch in the back of your legs. Your legs can be either straight or slightly bent at the knees to maintain a flat back.
  5. Now, allow your head and neck to hang freely from the shoulders, and you can let your forehead rest on the floor if it’s comfortable.
  6. Breathe deeply and hold this pose for 2-6 breaths. Focus on maintaining a straight and elongated spine while you breathe.
  7. To release the pose, you can either bend your knees and lower your hips back down to the Table pose or come all the way down to Child’s Pose, a resting yoga position where you sit back on your heels with your arms extended forward and your forehead resting on the floor.

    Dolphin Pose Yoga Procedures, Benefits and Contraindications
    Dolphin pose


Dolphin pose Yoga benefits

  • It helps to open the shoulders and upper back.
  • Helps to lengthen the spine.
  • Stretches the hamstrings and builds upper body strength.
  • It is good to stimulate the nervous system.
  • Improves headstand.
  • Helps to strengthen the abdominal muscles.


Dolphin pose Yoga contraindications

It has following limitations.

  • It shouldn’t be performed during chronic arm, back and shoulder injury.
  • Avoid in case of inflammation.
  • High blood pressure
  • Glaucoma
  • Recent stroke


Different Names

  • Half Peacock Feather
  • Peacock Feather Preparation
  • Ardha Pincha Mayurasana
  • Forearm Adho Mukha Svanasana


Variations and Modifications

Start in Dolphin Pose

  • Begin in a forearm plank position by placing your forearms on the mat, shoulder-width apart.
  • Keep your palms facing down and your fingers interlaced.
  • Now, press your hips upwards towards the ceiling, creating an inverted “V” shape with your body.
  • Engage your core and keep your head relaxed, looking between your forearms.


Transition to Forearm Plank on Inhale:

  • As you inhale, walk your feet closer to your hands, bringing your body into a forearm plank position.
  • Ensure your body is in a straight line from head to heels.
  • Maintain a strong core and engage your glutes to support your lower back.


Transition back to Dolphin Pose on Exhale:

  • On the exhale, return to the Dolphin Pose by walking your feet back to their original position.
  • Lift your hips towards the ceiling and maintain the inverted “V” shape.


Prepare for Forearm Balance and Headstands:

  • Once you are comfortable with Dolphin to Forearm Plank transitions, you can prepare for more advanced poses like Forearm Balance and Headstands.
  • Start by lifting one leg at a time to practice balancing on your forearms.
  • Gradually work on shifting your weight and finding your balance point, but be cautious and use a wall or a spotter for safety.


Add Dolphin Press-Ups:

  • To challenge yourself further, incorporate Dolphin press-ups.
  • Interlace your fingers, bring your chin closer to your hands, and then press through your forearms to lift your upper body slightly.
  • Lower yourself back down and repeat the press-ups to build upper body strength.

Turbodog Pose:

  • For Turbodog pose, lift your elbows slightly off the mat while in Dolphin Pose.
  • Keep your forearms parallel to each other.
  • This variation intensifies the engagement of your shoulder and arm muscles.


Preparatory poses

  • Plank Pose
  • Uttanasana
  • Table
  • Low Plank
  • Down Dog
  • Sphinx


Follow-Up Poses

  • Salabhasana
  • Peacock
  • Child
  • Down Dog

Top facts about Dolphin pose Yoga

  • Sanskrit Name: Ardha Pincha Mayurasana.
  • It is pronounced as “ar-duh PIN-chuh my-YUR-AH-sah-nah”.
  • The pose level is Beginner.
  • Drishti: Nasagre (Tip of the nose).
  • Pose Type: Core, Forward Bends, Inversions, Strength


Anatomy of Dolphin pose

Dolphin pose affects the muscles like arms and shoulders, lower back, biceps and triceps, Abs, Gluteus, Hamstrings and Quadriceps.

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