Dolphin

Ardha Pincha Mayurasana

ard-ha PIN-cha my-YUR-AH-sah-nah

Pose categories

Forward bends, Inversions

Primary body parts engaged

Hamstrings, Shoulders

Secondary

Middle Back / Lats, Upper Back & Lower Traps

Strengthens shoulders and back, stretches hamstrings

Improves digestion

Calms mind, relieves fatigue

How to perform dolphin

Begin on all fours. Align your knees under your hips. Lower your elbows to the floor and align them underneath your shoulders, forearms parallel.
Tuck your toes under. Lift your knees from the floor with an exhale. Reach your tailbone up and back toward the sky behind you, straightening your legs. Align your head in between your upper arms.
Hold the pose and take slow, deep breaths.
Lower your knees to the floor with an exhale.

Alignment cues

Press forearms into floor
Widen collarbones
Draw shoulder blades onto upper back
Draw lower ribs in
Fingers spread wide

Modification: Bend your knees.

Avoid this pose if you have high blood pressure or shoulder or neck injury.

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Wide Legged Forward Bend D · Prasarita Padottanasana D

Big Toe · Padangusthasana

Tortoise · Kurmasana

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Dolphin (Ardha Pincha Mayurasana in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and inversions categories. This asana targets hamstrings and shoulders and also involves middle back / lats and upper back & lower traps muscles. Dolphin stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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