Dolphin Pose

About This Pose

Dolphin Pose is Downward Facing Dog on the forearms. It has most of the same benefits: hamstring stretch, spinal decompression, shoulder strengthening. It adds more shoulder intensity because the forearm position changes the angle at the joint, and it removes the wrist load that Downward Dog creates. From hands and knees, lower the forearms to the mat with elbows under the shoulders. Forearms parallel or hands clasped. Tuck the toes and lift the hips up and back to form an inverted V on the forearms. The heels reach toward the floor without needing to touch it. The spine lengthens. The shoulder blades spread across the back without winging. Dolphin is harder than Downward Dog for most people because the shoulder strength demand is higher. The forearm position means the deltoids and upper trapezius have to work more to hold the shape. This is valuable: these muscles are often weak in people whose upper body work is mostly forward-facing. Pressing the forearms actively into the mat is the key action. This protects the shoulder joint and activates the serratus anterior, which stabilizes the shoulder blade. Dolphin is also the preparation for forearm inversions like Forearm Stand. The shoulder strength and the comfort with weight going through the shoulder joint in this angle are prerequisites for those more advanced poses.

How to Practice

1. 1

   Start on hands and knees, then lower onto your forearms with elbows directly under the shoulders.

2. 2

   Interlace your fingers or keep the forearms parallel, pressing the forearms firmly into the mat.

3. 3

   Tuck your toes and lift your hips up and back, as in Downward Facing Dog, keeping the knees bent at first.

4. 4

   Draw the shoulders away from the ears and press the chest gently toward the thighs.

5. 5

   Walk the feet a little closer to the elbows if your back stays long; straighten the legs only as far as the spine allows.

6. 6

   Hold for 5–8 breaths, then lower the knees and rest in Child’s Pose.

Benefits

• Strengthens the shoulders and core
• stretches the hamstrings, calves, and spine
• prepares the body for inversions

Modifications & Variations

• Bent knees: keep the knees generously bent so the spine stays long

• Strap around the elbows: loop a strap just above the elbows to stop them sliding apart

• Forearm Plank: walk the feet back to plank height for a shorter-range version

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