Dolphin Pose

The Dolphin Pose is a popular yoga pose that combines strength and flexibility. It is a variation of the Downward-Facing Dog pose and is commonly practiced as part of a yoga sequence or as a standalone exercise. The Dolphin Pose primarily targets the shoulders, upper back, core muscles, and hamstrings, making it a great full-body workout. To get into the Dolphin Pose, start on all fours with your knees directly below your hips and your hands slightly forward of your shoulders. From there, lower your forearms to the ground, keeping them parallel to each other, shoulder-width apart. Tuck your toes under, lift your hips up towards the ceiling, and straighten your legs as much as possible. Your body should form an inverted V shape with your tailbone reaching towards the sky. In the Dolphin Pose, it's important to engage your core muscles to maintain stability and prevent the lower back from sagging. Focus on pushing your forearms and hands firmly into the ground to actively engage the shoulders and upper back muscles. As you hold the pose, aim to relax your neck, letting your head hang between your arms. Regular practice of the Dolphin Pose can improve shoulder mobility, strengthen the upper body, and stretch the hamstrings and calves. Additionally, it helps to relieve stress by calming the mind and promoting a sense of relaxation. Remember to breathe deeply and stay mindful of your body's limits while performing this pose. Incorporating the Dolphin Pose into your workout routine can provide a refreshing change of pace and add variety to your fitness regimen. Whether you're a beginner or an experienced yogi, this exercise offers numerous benefits to enhance your overall health and well-being.

Instructions

• Start by sitting on your mat with your knees bent and your feet flat on the ground.
• Place your hands behind you with your fingers pointing towards your feet and your palms pressed firmly into the mat.
• Engage your core muscles by drawing your navel towards your spine.
• Press through your hands and lift your hips off the mat, coming into a reverse tabletop position.
• Extend your legs out in front of you, keeping them together and parallel to the ground.
• Begin to walk your hands towards your feet, allowing your upper body to fold forward.
• Continue walking your hands until your torso is parallel to the ground and your legs are lifted off the mat.
• Keep your neck relaxed and gaze towards your feet.
• Hold this position for several breaths, focusing on lengthening through your spine and opening through your shoulders.
• To release, gently lower your legs and slowly roll your spine down to the mat.

Tips & Tricks

• Engage your core muscles while in the dolphin pose to strengthen your abdominal muscles.
• Focus on proper alignment of your shoulders, elbows, and wrists to maximize the benefits of the dolphin pose.
• Breathe deeply and continuously during the dolphin pose to enhance relaxation and improve focus.
• If you're new to the dolphin pose, start by practicing against a wall for added support and stability.
• Do not strain your neck or overwhelm your shoulders while in the dolphin pose; listen to your body and modify accordingly.
• Use a yoga block or bolster under your forearms if you find it difficult to maintain a comfortable position in the dolphin pose.
• Slowly increase the duration of holding the dolphin pose as you develop strength and flexibility.
• Avoid rounding your upper back or hunching your shoulders; instead, focus on elongating your spine in the dolphin pose.
• Remember to warm up your body before attempting the dolphin pose to prevent injuries and improve overall performance.
• Consult with a certified yoga instructor or fitness professional to ensure proper form and technique in the dolphin pose.