Dolphin Bag

Dolphin Pose , or Ardha Pincha Mayurasana , is a strengthening yoga pose that builds flexibility and stability in the shoulders, arms and core muscles. This position is also excellent as preparation for inversions such as Forearm Stand or Headstand .

Correct technique

How to perform Dolphin Pose :

  1. Start on all fours, with your hands directly under your shoulders and your knees under your hips.
  2. Lower your forearms to the floor and keep your elbows shoulder width apart.
  3. Inhale and press down into your forearms as you lift your hips up towards the ceiling, as in Downward Facing Dog .
  4. Keep your back long and try to press your chest against your thighs. Let the head hang naturally between the upper arms without pressing it down.
  5. Breathe evenly and hold the position for 5-10 breaths.

Common mistakes

  • Too wide elbows : Keep your elbows shoulder width apart to maintain stability.
  • Lumbar Collapse : Engage your core and pull your navel toward your spine to avoid "slinging" your lower back.
  • Too much weight on the head : Make sure that the weight is evenly distributed between the forearms and not pressed too much into the head or neck.

Modifications and variations

If you find it challenging to maintain balance or flexibility in Dolphin Pose , try these modifications:

  • Use a block : Place a yoga block under your head for extra support, or put a strap around your upper arms to keep them shoulder-width apart.
  • Shorter hold : Start with a shorter time in the position and gradually build up strength and endurance.

Video demonstrations

1. Dolphin Pose for strength and flexibility

Adriene gives a thorough introduction to Dolphin Pose , focusing on shoulders, arms and core strength.

2. Learn Dolphin Pose in 5 easy steps

In this video, you'll get a quick and easy guide to mastering the Dolphin Pose in five steps, ideal for beginners.

Number of repetitions and sets

Hold the position for 5-10 breaths. Repeat 2-3 times to build strength in your shoulders and core.

Breathing technique

Breathe evenly throughout the exercise. Inhale to lengthen your back, and exhale to push your hips higher towards the ceiling and deepen your posture.

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