Dolphin Pose

Ardha Pincha Mayurasana · अर्ध पिञ्च मयूरासन

Dolphin Pose

Ardha Pincha Mayurasana · अर्ध पिञ्च मयूरासन

CoreInversion

Level

Intermediate

Body

Core, Inversion

How to practice

Press your forearms into the floor and lift your hips up and back. Bend your knees generously and keep your head off the floor. Choose a short hold with plenty of room to breathe.

Benefits

Strengthens the shoulder girdle and stretches the hamstrings while practicing stable support through the forearms.

Who should avoid or modify

Keep the head off the floor and bend the knees if needed. Avoid with shoulder injury; ask your clinician before head-down practice if you have glaucoma or uncontrolled high blood pressure.

Recommended next

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Intermediate0

Dolphin Plank Pose

Makara Adho Mukha Shvanasana

Beginner0

Downward Dog Pose

Adho Mukha Shvanasana

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Child's Pose

Balasana

Counterposes

Poses that balance and release this shape

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Child's Pose

Balasana

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Thunderbolt Pose

Vajrasana

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Easy Pose

Sukhasana

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 Pose

Ardha Pincha Mayurasana · अर्ध पिञ्च मयूरासन

Dolphin Pose

Ardha Pincha Mayurasana · अर्ध पिञ्च मयूरासन

CoreInversion

Level

Intermediate

Body

Core, Inversion

How to practice

Press your forearms into the floor and lift your hips up and back. Bend your knees generously and keep your head off the floor. Choose a short hold with plenty of room to breathe.

Benefits

Strengthens the shoulder girdle and stretches the hamstrings while practicing stable support through the forearms.

Who should avoid or modify

Keep the head off the floor and bend the knees if needed. Avoid with shoulder injury; ask your clinician before head-down practice if you have glaucoma or uncontrolled high blood pressure.