Dolphin pose, or ardha pincha mayurasana, is a great strengthening pose that you’ll see as part of a more advanced yoga practice. This pose is a great prep for some insta-worthy arm balances, but it can be modified to suit any level.
Benefits:
Calms the brain and helps with digestion. Stretches and strengthens the shoulders, legs, and arms. Opens the shoulders and upper back.
How to:
- There are multiple ways to get into this pose, but we’re going to start in table top position, on our hands and knees.
- Come down onto your elbows, and bring your hands together. Check that your elbows are shoulder distance apart–bring your hands to opposite elbows to make sure.
- Curl your toes under, and slowly lift through your lower body, pressing your sitting bones up towards the ceiling. Straighten your legs if you are able.
- Keep pressing your forearms actively into the floor, and think about pushing your shoulder blades apart. Try to keep your shoulders lined up above your elbows as much as possible.
- Keep your straight down to make it easier, or for more of a challenge, and in order to prep for more advanced poses (like pincha mayurasana or forearm stand), take your gaze to the floor.
Modify it:
Feel free to bend your knees as necessary, or bring them all the way to the floor. Use a block between your forearms in order to maintain equidistance between your arms.