Dolphin Pose

Ardha Pincha Mayurasana

Dolphin pose is an intense, powerful, and challenging shoulder-opening posture. It is particularly effective in opening the backside of the heart and shoulders. It is an effective pose to prepare for deeper backbends, or full inversions like Shoulderstand, Headstand, or Forearm Stand.

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Step By Step

Begin in Tabletop position
Place your elbows under your shoulders with your palms face down
Lift your knees and hips back into a Downward Facing Dog position, but with your forearms remaining down
Press your chest back towards your thighs
Press your forearms and palms firmly into the mat
Breathe deeply

Benefits

Opens the back of the shoulders and heart
Lengthens the spine and neck
Builds upper body strength
Improves posture

Contraindications

Shoulder injuries
Elbow injuries

Modifications

Interlace your palms into one fist if there is an existing shoulder injury
Keep knees on the ground and hands in reverse prayer with your thumbs to the back of your neck

Chakras

Dolphin pose opens the Heart Chakra (Anahata). This deep shoulder-opening pose, specifically creates space on the backside of this energy center, between the shoulder blades. This is the receptive side of the heart, making Dolphin an excellent pose to become more receptive to love.