Dolphin Yoga Pose (Ardha Pincha Mayurasana)

This asana is essentially a Downward Dog on your forearms instead of hands which relieves wrist pressure while providing all the benefits of Downward Dog.



Benefits of Dolphin Pose

  • Calms the brain.
  • Relieves stress.
  • Stretches the shoulders, hamstrings, calves and arches.
  • Strengthens the arms and legs.
  • Helps relieve the symptoms of menopause.
  • Relieves menstrual discomfort.
  • Improves digestion.
  • Relieves headache, insomnia, back pain and fatigue.
  • Relieve from asthma.
  • Improved memory.
  • Improved concentration.

Contraindications and Cautions

  • Do not perform this pose if you have recently been through shoulder, arm, neck or back injury.
  • Avoid this pose if you have high blood pressure.

How to do Dolphin Pose step by step instructions

  • Come onto the floor on your hands and knees.
  • Set your knees directly below your hips and your forearms on the floor with your shoulders directly above your wrists.
  • Firmly press your palms together and your forearms into the floor.
  • Curl your toes under, then exhale and lift your knees away from the floor.
  • Continue to press the forearms actively into the floor. Firm your shoulder blades against your back, then widen them away from the spine and draw them towards the tailbone.
  • Hold your head between the upper arms, don’t let it hang or press heavily against the floor.
  • Continue to lengthen the tailbone away from the pelvis and lift the top of your sternum away from the floor.
  • Stay in this pose for about 30 seconds to one minute and release by exhaling bending down knees on the floor.

Preparatory Pose

  • Puppy Pose.

Follow Up Poses:

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Yoga asana is the third limb of the eight- limbed path outlined in the Yoga Sutra of Patanjali- a seminal yogic text.

The eight limbs are as follows.

  • Yamas and Niyamas ( Moral and ethical codes.
  • Asanas ( Postures)
  • Pranayama ( Breathwork)
  • Pratyahara ( withdrawal of the senses)
  • Dharana ( concentration)
  • Dhyana ( Meditation )
  • Samadhi ( spiritual absorption)

Practice of these yoga sutras shouldn’t be painful.

If you are experiencing an excess of emotional and / or physical discomfort during your practice – either come out of the pose you’re doing or ask your teacher on how you can adjust and go with the flow which suits your body taking into consideration any contraindications or injuries.

At homasana, our goal is to inspire your practice with in-depth articles, video courses and challenges. We are devoted to sharing yoga with the world inspiring everyone wishing for a respectful life, Happy and peaceful mind- body.

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