Intermediate Forward fold Inversion Hatha

Dolphin Pose

Ardha Pincha Mayurasana अर्ध पिञ्च मयूरासन

Dolphin is a wrist-free alternative to Down Dog and key preparation for forearm balances.

Level: Intermediate
Hold: 5–8 breaths
Focus: Shoulder strength
Steps: 5 cues · ~1 min

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Press the forearms
Lift the shoulders

WorksShoulders · upper back · hamstrings

Step by step

How to do Dolphin Pose

StartBegin in Tabletop.

1
Lower onto the forearms, elbows under shoulders.
2
Clasp the hands or keep forearms parallel.
3
Tuck the toes and lift the hips.
4
Walk the feet in slightly.
5
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 & common mistakes

Aim for Elbows shoulder-width; spine long.

Teacher’s cues

“Press the forearms”
“Lift the shoulders”

Watch out for

Elbows sliding out; collapsing into the shoulders.

Make it yours

Easier, harder, supported

Easier

Bend the knees.

Variations

Dolphin push-ups

Props

Block between hands

In a sequence

Where it fits in a flow

Good to know

Questions

Is Dolphin easier than Down Dog?

It is easier on the wrists but harder on the shoulders.

In the tradition

Preparation for Pincha Mayurasana (Forearm Stand).

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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