Dolphin Plank Pose
The Dolphin Plank Pose is a wonderful latter day Yoga pose that has been devised by modern day yogis. This, no way, goes to mean that it doesn’t carry all of the benefits of the ancient poses. To start with all asanas (Yoga poses) were named after natural creatures and elements, hence names like Kakasana (Crow Pose), Bakasana (Crane Pose), Mandukasana or Bhekasana (Frog Pose), Matsyasana (Fish Pose), Kapotasana (Pigeon Pose), Tadasana (Mountain Pose), Simhasana (Lion Pose) and many others.
Fact is, all these poses were thought of by the ancients observing nature around them. They came to realize the greatness of God’s creation and everything in it and sought to inculcate within themselves some of the finest qualities of all creatures. This is how all the different poses evolved, down the ages. The Dolphin, as we all know, is a very friendly and playful fish with an extremely supple body and loads of energy; and this is what we seek to develop through the practice of this Yoga pose.
How to do Tadasana
1. To start, go down into Dolphin Pose then bend your knees. Now move your feet back and straighten your arms till both shoulders are right above your elbows and your upper body is parallel to the floor.
2. Now lower yourself and firmly press your elbows, inner forearms and the sides of your hands into the mat. Firm up your shoulder blades against your back and draw them away from your spine. Likewise, draw your collarbones away from your sternum.
3. Push your butt and the back of your thighs up toward the ceiling, but let your tailbone sink toward the mat as you stretch it toward your heels. Raise the base of your skull and draw it away from the back of your neck. Gaze straight down at the mat, keeping your eyes and throat soft.
4. Hold the pose for 30 – 60 seconds. Gradually, with practice you can even go up to a minute. To exit the pose, with a deep exhalation, gently drop your knees to the mat.
Benefits of Tadasana
- Calms the brain and, thus, helps relieve stress, tensions and mild depression
- Stretches and strengthens the muscles of the shoulders, arms, legs, hamstrings, calves and arches and the core muscles
- A great preventive measure for osteoporosis
Tadasana Contraindications
- In case of shoulder injuries, best support your torso on a Yoga bolster
- In case of neck injuries, support your forehead on a Yoga block
