Yoga · Beginner
Dolphin pose
Ardha Pincha Mayurasana
Also called Forearm downward dog, Dolphin dog
Dolphin pose looks like downward dog on your forearms. It builds strength in the shoulders and upper back, and it stretches the back of the legs. It also takes weight off the wrists, and many people use it to prepare for forearm balances.
How to do Dolphin pose
- 1Start on your hands and knees with your knees under your hips.
- 2Lower your forearms to the mat with your elbows under your shoulders, about shoulder width apart.
- 3Keep your forearms parallel with your palms flat, or clasp your hands loosely.
- 4Tuck your toes under and lift your knees off the mat as you exhale.
- 5Walk your feet a little closer to your elbows and lift your hips up and back.
- 6Press firmly through your forearms and lift your shoulders away from the floor.
- 7Bend your knees as much as you need to keep your spine long, and let your head hang between your upper arms.
- 8Hold for five breaths, then lower your knees and rest in child's pose.
Common mistakes and how to fix them
The elbows slide out wider than the shoulders.
Bring your elbows back under your shoulders, and loop a strap just above your elbows if they keep drifting.
The chest sinks toward the floor and the shoulders collapse.
Press down through your forearms and push the floor away until your upper back broadens.
The back rounds because the legs are tight.
Bend your knees and lift your sit bones toward the ceiling to lengthen your spine.
The head rests heavily on the floor.
Lift through your shoulders until your head can hang freely, and walk your feet back a little if needed.
Modifications
- Bend your knees deeply to keep your spine long.
- Keep your knees on the mat and walk your hips back for a gentler shoulder stretch.
- Place a folded blanket under your forearms for padding.
- Loop a strap just above your elbows to keep them shoulder width apart.
Benefits
- Strengthens the shoulders, upper back, and arms.
- Stretches the hamstrings and calves.
- Takes the load off the wrists compared with downward dog.
- Builds a base for forearm balances.
Breath
Breathe slowly through the nose. Use each exhale to press your forearms down and lift your shoulders a little more.
Take care
Take care with shoulder, elbow, or neck injuries, and lower your knees if you feel dizzy with your head down. Stop if you feel sharp pain.
Dolphin pose questions
Is dolphin pose harder than downward dog?
Many people find dolphin harder on the shoulders, because the forearms bring the chest closer to the floor. It is easier on the wrists, so it can be a good swap if your wrists feel sore.
Why do my elbows slide apart in dolphin pose?
Your shoulders and upper arms are still building strength. Use a strap just above the elbows at shoulder width, or bend your knees to take some load off.
Does dolphin pose help with forearm stand?
Yes, dolphin is a common way to build shoulder strength for forearm stand. Get steady and comfortable here before you try any inversion.
