Dolphin Plank Pose

Makara Adho Mukha Shvanasana · मकर अधो मुख श्वानासन

Dolphin Plank Pose

Makara Adho Mukha Shvanasana · मकर अधो मुख श्वानासन

Core

Level

Intermediate

Body

Core

How to practice

Press your forearms down and lift your chest away from the floor. Keep your knees down and make a long line from your head to your knees. Breathe out gently as your belly supports you.

Benefits

Builds endurance in the shoulders, abdominal muscles, and legs without loading the wrists in extension.

Who should avoid or modify

Lower the knees if the back sags or breathing becomes strained. Avoid loading a painful shoulder or elbow; keep the head in line with the spine.

Recommended next

Poses that flow naturally after this one

Intermediate0

Dolphin Pose

Ardha Pincha Mayurasana

Beginner0

Child's Pose

Balasana

Beginner0

Sphinx Pose

Salamba Bhujangasana

Beginner0

Corpse Pose

Shavasana

Counterposes

Poses that balance and release this shape

Beginner0

Child's Pose

Balasana

Beginner0

Easy Pose

Sukhasana

Beginner0

Corpse Pose

Shavasana

Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Dolphin Plank Pose

Makara Adho Mukha Shvanasana · मकर अधो मुख श्वानासन

Dolphin Plank Pose

Makara Adho Mukha Shvanasana · मकर अधो मुख श्वानासन

Core

Level

Intermediate

Body

Core

How to practice

Press your forearms down and lift your chest away from the floor. Keep your knees down and make a long line from your head to your knees. Breathe out gently as your belly supports you.