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.

Benefits

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