Inversion / Strength
Dolphin Pose
Ardha Piñcha Mayūrāsanaअर्ध पिञ्च मयूरासन· ARE-dah PIN-cha my-your-AH-suh-nuhhalf feathered-peacock posture
Dolphin Pose (Ardha Pincha Mayurasana) is a forearm-supported inversion, like a downward dog on the elbows. It builds serious shoulder, arm and core strength, stretches the hamstrings and calves, and is the key preparation for forearm stand and headstand.
Step by step
- 1
Set the forearms
From hands and knees, lower onto the forearms with the elbows shoulder-width apart and the forearms parallel, palms flat. A strap around the upper arms keeps the elbows from splaying.
- 2
Lift the hips
Tuck the toes and lift the hips up and back into an inverted V, pressing the forearms down and drawing the shoulders away from the ears.
- 3
Lengthen the spine
Keep the spine long and the head hanging freely between the arms. Bend the knees generously if the hamstrings are tight, prioritising a long back over straight legs.
- 4
Hold and rest
Hold for several breaths, building strength, then lower the knees and rest in child's pose.
Benefits
- Builds shoulder, arm and core strength
- Stretches the hamstrings, calves and shoulders
- Key preparation for forearm stand and headstand
- A gentler inversion than full arm balances
Common mistakes
- Letting the elbows splay wider than the shoulders
- Collapsing the shoulders toward the ears
- Rounding the upper back
- Straining to straighten the legs at the cost of the spine
Modifications & variations
- Loop a strap around the upper arms to keep the elbows in
- Bend the knees deeply
- Practise with the hands on blocks or against a wall
Related poses
Video transcriptIn this session, Yoga & You Teaching Faculty demonstrates Dolphin Pose step by step, explaining its elbow-based form, technique, and shoulder and arm benefits.
Namaste, welcome to Yoga & You. This is Yoga & You Teaching Faculty, a freelance yoga instructor based in Chennai. In this video, I am going to be demonstrating Dolphin Pose. So if you are looking for a posture which will help you open up your shoulders and tone down your biceps, this posture is the right one. So let's move on to the posture.
So basically, Dolphin Pose is kind of similar to Adho Mukha Svanasana, the downward facing dog, but the difference is you're going to do the Dolphin Pose using your elbows. So this posture is basically going to help you strengthen your biceps, and now let's see how to do that.
So now, once you're ready, just come on to your knees and, placing your elbows really firm and nice, interlock your fingers and take a few deep breaths. Curl back your toes, and as you exhale, just slowly lift your knees and hips away from the mat, putting your head down. Breathe normally, inhale and exhale, make sure your breath is really normal.
Dolphin Pose is great to tone down your arm muscles, and it's also great if you have tight shoulders, and it opens your heart really nicely. So do this posture repetitively to gain the benefits.
Once you're ready, slowly exhale, putting your knees down, relaxing your toes, and relax in child's pose.
Frequently asked questions
- What is Dolphin Pose good for?
- It's one of the best poses for building shoulder, arm and core strength while stretching the hamstrings and shoulders. It's also the standard, safer preparation for forearm stand and headstand.
- Why do my elbows slide apart in Dolphin?
- Tight or weak shoulders let the elbows splay. Loop a strap around the upper arms just above the elbows to hold them shoulder-width, press the forearms firmly down, and build the strength over time.
References
- National Center for Complementary and Integrative Health (NCCIH), 'Yoga: What You Need To Know', nccih.nih.gov · Institution — On yoga building strength and mobility when practised appropriately.