Dolphin Pose
Dolphin is a wrist-free alternative to Down Dog and key preparation for forearm balances.
- Level
- Intermediate
- Family
- Forward fold
- Hold
- 5–8 breaths
- Works
- Shoulders, upper back, hamstrings
- Press the forearms
- Lift the shoulders
Step by step
How to do Dolphin Pose
Begin Begin in Tabletop.
- 01
Lower onto the forearms, elbows under shoulders.
- 02
Clasp the hands or keep forearms parallel.
- 03
Tuck the toes and lift the hips.
- 04
Walk the feet in slightly.
- 05
Press the forearms down and lift away from the floor.
- ↩
Coming out. Lower the knees and rest in Child's Pose.
Breath
Steady breathing.
Focus
Shoulder strength
Why practise it
Strengthens shoulders; stretches hamstrings.
Alignment & cues
Elbows shoulder-width; spine long.
Teacher’s cues
- “Press the forearms”
- “Lift the shoulders”
Common mistakes
Elbows sliding out; collapsing into the shoulders.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend the knees.
Variations
- Dolphin push-ups
Props
- Block between hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid with shoulder injury or glaucoma.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Preparation for Pincha Mayurasana (Forearm Stand).
Questions
Is Dolphin easier than Down Dog?
It is easier on the wrists but harder on the shoulders.
