Dolphin Pose
Dolphin Pose is sometimes even called the Puppy Pose. This is another version of Adho Mukha Svanasana (Downward Facing Dog), except that this is done with your forearms resting on the floor. The Dolphin Pose is a wonderful option for people with wrist problems, as it lets you to do this vital Yoga pose without laying any undue pressure on your wrists. For this reason, it is an excellent alternative for those who are unable to perform Adho Mukha Svanasana (Downward Facing Dog).
To further build up your arm strength, we suggest you try going down from the classic Downward Facing Dog to Dolphin Pose and back a couple times, if you don’t have wrist trouble, that is. Do it slowly and gently, lowering your forearms to the mat, simultaneously, taking a few breaths in between and then re-straightening your arms with control.
How to do Dolphin Pose
Dolphin Yoga Pose Asana
1. Go down onto the mat, on all fours. Place your knees right beneath your hips and your forearms on the mat with the shoulders right above your wrists. Press your palms firmly together and your forearms into the mat.
2. Exhale and curl your toes under, then lift your knees up from the mat. Initially, keep your knees bent a little and your heels raised and away from the mat. Stretch your tailbone away from your pelvis and gently press it toward your pubis. Lift your sit bones toward the ceiling, against this resistance, and draw your inner legs up into your groins from your inner ankles.
3. Continue pressing your forearms actively into the mat. Firming both shoulder blades against your back, draw them away from your spine and toward your tailbone. Keep your head right between your upper arms without letting it hang or press heavily against the mat.
4. If you so wish, you may straighten your knees. But if your upper back arches it is better to keep them bent. Continue stretching your tailbone away from your pelvis and raising the top of your sternum away from the mat.
5. Hold the pose for 30 – 60 seconds and then gradually go up to a minute. To exit the pose, with a deep exhalation, gently drop your knees to the mat.
Benefits of Dolphin Pose
- Calms the brain, thereby helps to relieve stress, tensions and mild depression
- Stretches and strengthens the shoulders, arms and legs, calves, hamstrings and arches
- Relieves symptoms of menopause and menstrual discomfort, when done with head supported
- Also relieves insomnia, headaches, fatigue and back aches
- Great for preventing osteoporosis
- Helps to improve digestion
- Highly therapeutic for high BP, asthma, sinusitis, sciatica and flat feet
Dolphin Pose Contraindications
- In case of neck or shoulder injuries, keep your knees bent
