This week’s pose of the week, Dolphin, Makarasana, is a great way to start to play with inversions! Begin to build strength and get all the benefits of an inversion while still keeping the feet on the floor.
Strengthens the arms, core, back and legs. Stretches the shoulders, back, hamstring and calves. Good for circulation, reverse gravitational stress, develops concentration, may alter perspective and mood.
- Start in an all 4’s table top position with hips above knees and shoulders above wrists
- Come on to forearms with shoulders over elbows and upper arms parallel to one another
- Hands can be together or elbow distance part
- Hands together with wrists stack or palms and forearms on the mat
- Tuck your toes
- Lift your knees off the mat pressing your hips up and back
- Feet about hip distance apart with heels releasing down towards the floor (it’s okay if they don’t touch!)
- A straight line from elbows to hips as you open the angle of the armpit
- Press the forearms into floor to lift up out of the shoulders
- Lengthen your tailbone away from the shoulders
- Hold and breathe for 3-5 breaths
- To release, bend your knees, releasing knees to mat, untucking the toes, pressing hips to heels and belly towards thighs in childs pose, Balasana.
If you feel unstable take your feet wider apart. If your lower back is rounding then bend your knees. If your elbows are sliding away from one another causing pinching in the shoulders then wrap a strap around the upper arm bone.