Dolphin Pose | Ardha Pincha Mayurasana

Dolphin Pose Instructions

1. Get down on your hands and knees, with your knees under the hips and your hands under the shoulders.
2. Press your palms and forearms into the floor, place the soles of your feet on the floor and as you straighten the knees, lift your hips up and back.
3. Stay in dolphin pose for 30 seconds to 1 minute.

Mindfulness Practice

Exhale as you straighten the knees, press your thighs back, lift the hips and push your heels down. Press the forearms into the floor, draw your shoulder blades together and be careful not to round your back.

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Ardha Pincha Mayurasana Benefits

The dolphin pose opens the chest, stretches the back of the legs and shoulders, and strengthens the arms and legs. This pose helps to elongate the spine, relieves stress, and calms the brain.

Contraindications

Ankle or shoulder injury.

Preparatory, Complementary and Follow-Up Poses

Start with plank pose, standing forward bend or cat-cow pose and then progress to dolphin pose. Continue with downward facing dog or child’s pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Lord of the dance pose
Lotus pose
Plow pose
Revolved chair pose