Instructions:
- 1Start on your hands and knees. Your knees should be below your hips and your forearms on the floor with your shoulders directly above your wrists.
- 2Press your palms together and your forearms into the floor.
- 3Curl your toes under, then exhale and lift your knees away from the floor.
- 4Stay in this position from 30 seconds to one minute. Then release your knees to the floor with an exhale.
- 5Repeat the exercise as required.
Tips:
- Keep your head between your upper arms, don't let it hang.
- Press the forearms actively into the floor.
- Stay focused on the breathing.
- Make sure to keep your back and legs straight.
Dolphin Pose: A Comprehensive Guide
Dolphin Pose, known in Sanskrit as Ardha Pincha Mayurasana, is a foundational yoga pose beloved for its numerous benefits and accessibility. This pose primarily focuses on stretching and strengthening the upper body, especially the shoulders, arms, and core. It is a fantastic exercise that requires no equipment—just your body weight. Whether you're a seasoned yogi or a beginner, Dolphin Pose can enhance your practice.
Benefits of Dolphin Pose
- Strengthens and stretches the shoulders, arms, and back
- Improves core stability and balance
- Prepares the body for more advanced poses
- Relieves tension in the neck and spine
Dolphin Pose Variations and Modifications
Dolphin Pose boasts several variations, making it suitable for all levels. Beginners can soften the knees or elevate the forearms on a block to ease into the stretch. More advanced practitioners might transition into poses such as Headstand from Dolphin Pose to deepen their practice. Explore different Dolphin Pose variations to find what suits you best.
How to Practice Dolphin Pose
1. Start on your hands and knees in Tabletop position.
2. Lower your forearms to the mat, aligning your elbows directly beneath your shoulders.
3. Tuck your toes, lift your hips up and back, and come into an inverted V-shape.
4. Keep your head between your arms and gaze towards your navel.
5. Hold for 5-10 breaths, focusing on deepening the stretch in your shoulders and hamstrings.
Incorporating Dolphin Pose into Your Routine
Including Dolphin Pose in your daily practice can contribute significantly to flexibility and strength. It can be seamlessly integrated into a yoga sequence aimed at enhancing body awareness and balance. Consider using it as a warm-up for more intensive poses or as a standalone stretch after your workout.
Share Your Dolphin Pose Selfie
Don’t forget to capture your progress! A Dolphin Pose selfie can be a fun way to document your journey and connect with the yoga community.
Explore the many aspects of Dolphin Pose—from its variations to its modifications—and let this nourishing stretch elevate your practice and strengthen your body!