Dolphin Pose
Description
Dolphin Pose is an inverted yoga pose similar to Downward-Facing Dog but performed on the forearms. It builds shoulder strength, core stability, and prepares the body for handstand and forearm balance variations. It also stretches the hamstrings and calves.
Equipment Required
Dolphin Pose Instructions
- Start in a tabletop position. Lower onto your forearms with elbows under shoulders.
- Clasp your hands together or keep palms down, fingers spread.
- Tuck your toes and lift your hips up and back, forming an inverted V — like Downward Dog but on forearms.
- Press your forearms firmly into the floor. Lengthen through your spine.
- Bring your hips toward your hands as much as possible. Heels reach toward the floor.
- Keep your head between your arms. Engage your core.
- Hold for 5 to 10 breaths. Breathe deeply.
- To rest, lower into Child’s Pose.
Dolphin Pose Form & Visual
Dolphin Pose Benefits
- Builds shoulder and upper-back strength
- Develops core stability through the inversion
- Stretches the hamstrings and calves
- Preparation for forearm stand and handstand
- Improves shoulder mobility
- No equipment needed
Dolphin Pose Muscles Worked
- Deltoids (heavy isometric)
- Latissimus dorsi
- Trapezius (lower)
- Core (stabilizer)
- Hamstrings and calves (stretched)
- Triceps brachii (isometric)
Dolphin Pose Variations & Alternatives
- Downward-Facing Dog
- Puppy Pose
- Dolphin Push-Up (dynamic)
- Forearm Stand Prep
- Wall Dolphin Pose
