Pose library›Strength
Intermediate · Strength

Dolphin Plank
Makara Adho Mukha Svanasana

A forearm plank that builds shoulder stability and whole-body core strength.

Instructional illustration of Dolphin Plank
LevelIntermediate
Pose typeStrength
Primary focusCore, Shoulders

How to practice Dolphin Plank

  1. Begin on forearms and knees with elbows under shoulders.
  2. Step both feet back and tuck the toes.
  3. Reach through the heels while drawing the abdomen gently inward.
  4. Press the forearms down and hold a straight line from head to heels.

Practice tips

  • Lower the knees while building strength.
  • Clasp the hands if parallel forearms feel unstable.
Practice note: Modify or avoid for shoulder, elbow or lower-back discomfort.
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