Dolphin Pose

How to do Dolphin Pose

• Start on hands and knees, then lower the forearms with the elbows under the shoulders
• Keep the forearms parallel, or clasp the hands, and press the forearms down
• Tuck the toes and lift the hips, as in Downward Dog
• Bend the knees as much as needed to lengthen the spine
• Lift the shoulders away from the ears and let the head hang between the upper arms
• Hold for 5 to 8 breaths, then lower the knees and rest in Child’s Pose

Keep the elbows in

The elbows tend to slide out wider than the shoulders. If they do, loop a strap around the arms just above the elbows, set to shoulder width, or place a block between the hands. Pressing firmly into the forearms and lifting the shoulders up is what builds the strength the pose is used for.

Dolphin vs Downward Dog

Both make the same inverted V shape. Dolphin is on the forearms, so the wrists are free and the shoulders work harder because they are closer to the floor. Many people find it more difficult than Downward Dog, and it is a good alternative when the wrists are sore.

Building strength and safety

• Dolphin push-ups: move from Dolphin forward into Forearm Plank and back, 5 to 10 times
• Walk the feet in a little at a time to bring the hips over the shoulders
• Lift one leg at a time as a step towards Forearm Stand
• Avoid or limit with a shoulder injury, glaucoma or uncontrolled high blood pressure