Pose library›Inversion
Intermediate · Inversion

Dolphin Pose
Ardha Pincha Mayurasana

A forearm-based inversion preparation that strengthens the shoulders and lengthens the back body.

Instructional illustration of Dolphin Pose
LevelIntermediate
Pose typeInversion
Primary focusShoulders, Hamstrings

How to practice Dolphin Pose

  1. Begin on forearms and knees with elbows shoulder-width.
  2. Tuck the toes and lift the hips.
  3. Walk the feet inward while pressing forearms down.
  4. Keep the spine long and shoulders away from ears.

Practice tips

  • Bend the knees to lengthen the back.
  • Use a strap around the upper arms.
Practice note: Reduce or avoid for shoulder, neck or blood-pressure concerns.
AdvertisementReserved for a relevant, non-intrusive sponsor