How To Do: Dolphin Pose (Ardha Pincha Mayurasana)
Difficulty: Beginner to Intermediate
Also Known As: Half Peacock Feather
Targets: Core, Back, Shoulders and Chest
Pose Type: Inversion, Forward Bend
It is one of the most popular yoga poses and practiced in most yoga styles.
Dolphin Pose is an intermediate yoga pose and a good preparation for the Head Stand (Sirsasana) and Forearm Stand (Pincha Mayurasana) poses. It prepares your body by strengthening the shoulders and core and lengthening your hamstrings. This will also be one of the first inversion poses you’ll learn as a beginner.
Dolphin Pose can be practiced as an alternative to Downward Facing Dog if you have wrist issues. It will gift you all the same benefits of Downward Facing Dog but without the pressure on your wrists. This is especially helpful to people suffering from carpal tunnel syndrome.
It is one of the most beneficial poses for a tight back or lower back pain. From regular practice you’ll get relief while also getting a stronger and more toned back.
How to Do Dolphin Pose (Ardha Pincha Mayurasana)
Step-by-Step
- Start in Downward Facing Dog (Adho Mukha Svanasana) or Table Pose.
- Kneel and bring your forearms to the mat at shoulder width and your knees directly under your hips. Your forearms should stay parallel to each other.
- Your elbows directly underneath your shoulders.
- Distribute your weight evenly between both forearms.
- Spread your fingers wide with your middle fingers pointing directly forward.
- Tuck your toes and engage your abdominal muscles.
- Exhale and lift your knees off the floor, reaching your hips towards the ceiling.
- Start straightening your legs. If your back starts to round, bend your knees enough for your back be straight. Your heels do not need to touch the floor.
- Lengthen your spine and align your ears with your upper arms, pressing your forearms actively into the ground.
- Widen your shoulders keeping your shoulder blades firm.
- Keep your thigh and abdominal muscles engaged.
- Keep your head and neck relaxed and gaze between your legs.
- Hold the pose for 5 breaths breathing deeply.
- To exit the pose, exhale as you bring your knees back to the floor. Press back into Childs Pose (Balasana) resting your hips on your heels. Stay for 5 breaths.
Modifications for Dolphin Pose (Ardha Pincha Mayurasana):
- To open the shoulders even more you can place your palms together with your forearms on the floor or interlace your finders. This modification will also make the pose more comfortable.
- To avoid your back rounding keep your knees bent and your heels off the floor. Work on your hamstring and spinal flexibility until you can do the pose with your back and legs straight.
- For extra support at the knee joint you can place a block between your knees to keep your stance soft.
- If you need extra support because of a weak lower back, you can widen your stance and lessen the back bend movement.
- I you experience hip pain you can place a block between your thighs. This will help to activate your core muscles and lengthen your legs.
- To help open your shoulders as a beginner you can lift your elbows by placing them on a folded towel with your hands pressing firmly into the ground.
- If you struggle to perform the pose, modify it by pressing your heels into a wall and place a yoga block between your hands. This will give extra support and help with correct alignment.
- If you find your elbows splaying outward, you can place a yoga strap on your arms just above the elbow to keep them in place. You can also press your arms outward into the strap if you need extra support.
- If you have sensitive elbows, you can use some sort of padding under them.
- If you have weak wrist or experience discomfort in them during the pose you can place a yoga block between your hands.
Dynamic Strength building Variations:
- You can build strength to prepare for the pose by practicing Forearm Plank (Phalakasana) and Downward Facing Dog (Adho Mukha Svanasana)
- For a great strength builder try pushing yourself up into Downward Facing Dog from Dolphin Pose, and then lowering your elbows back into Dolphin Pose. Repeat as many times as you can with correct alignment.
- Transitioning back and forth form Forearm Plank to Dolphin Pose and back is also a great conditioning workout for you back and shoulder muscles.
- Work on your future Forearm Stand (Pincha Mayurasana) by walking your feet forward as far as you can, eventually bringing your shoulders and hips over your elbows. Lift each leg for a few counts. This will help you work on your shoulder strength and balance.
- Dolphin press-ups. Interlace your fingers and reach your chin closer to your hands and then push back through your forearms to lift yourself back up.
Tips For Beginners Practicing Dolphin Pose (Ardha Pincha Mayurasana):
- If your spine is very flexible don’t let your chest sink toward the floor, focus on maintaining a flat back.
- Your heels do not need to touch the floor. Focus on lengthening your spine and lifting your hips.
- Don’t bring your feet closer to your hands with the goal of placing your heels on the ground.
- Have enough of a bend in your knees to maintain a flat back.
Beginner Mistakes:
- Don’t let your shoulders move past your elbows. You can stack your shoulders above your elbows if you need to.
- Do not lift your chin, this will put unnecessary strain on your neck. Keep your neck in line with your arms and back.
- If you feel your back rounding, squeeze your shoulder blades together and pull your ribs in. This will help straighten your back and give you length in your spine.
- Don’t let your shoulders collapse so your shoulders are by your ears. Press your shoulders away from your ears so they rise towards your hips.
- Don’t let your elbows splay outward. Pull them in towards your midline. You can clasp your hands to form a stronger base or modify the pose with a strap above your elbows.
Benefits Of Practicing Dolphin Pose (Ardha Pincha Mayurasana) :
- Dolphin Pose strengthens and stretches your shoulder, arm, upper back, abdominal and leg muscles.
- It improves flexibility in your spine, hamstrings and calves. And also improves your spinal alignment.
- It prepares you body for Forearm Stand (Pincha Mayurasana) , Headstand (Sirsasana) and other inversions.
- Dolphin Pose opens the shoulders and back while lengthening the spine. This helps improve your posture.
- The pose will stretch your foot arches.
- It helps relieve depression and anxiety.
- Like most inversions it will give relieve form headaches and fatigue.
- The pose can relieve back pain and sciatica.
Caution When Practicing Dolphin Pose (Ardha Pincha Mayurasana):
- Avoid the pose if you have a recent shoulder, back, arm or neck injury.
- Practice with caution if you suffer from high blood pressure.
- Always work within your own range of limits and abilities.
- Always come straight out of the pose if you experience any sharp pain. Modify the pose accordingly and try again.
Preparatory Poses:
- Plank Pose (Phalakasana)
- Standing Forward Fold – Uttanasana
- Table Pose (Bharmanasana)
- Low Plank (Chaturanga Dandasana)
- Sphinx Pose (Salamba Bhujangasana)
Follow up poses:
- Childs Pose (Balansana)
- Downward Facing Dog (Adho Mukha Svanasana)
- Locust Pose (Salabhasana)
