Dolphin Pose

Dolphin Pose


This exercise involves starting on all fours and then lifting the hips up and back, creating an inverted V-shape with the body. The arms and legs remain straight, and the head is tucked in towards the ground. It is a yoga pose that helps to stretch the shoulders, hamstrings, and calves while also strengthening the arms and core.

Muscle Group

Equipment Required

Dolphin Pose Instructions

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Walk your hands forward a few inches and curl your toes under.
  3. As you exhale, lift your hips up and back, straightening your legs and coming into an inverted V-shape.
  4. Spread your fingers wide and press your hands firmly into the ground.
  5. Engage your core and lengthen through your spine.
  6. Press your heels down toward the ground and relax your head and neck.
  7. Hold the pose for several breaths, then release by lowering your knees to the ground.

Dolphin Pose Form & Visual

Dolphin Pose

Dolphin Pose Benefits

  • Improves agility and coordination
  • Increases cardiovascular endurance
  • Enhances footwork and balance
  • Develops reaction time and speed
  • Can be done with minimal equipment and space
  • Can be modified for different skill levels and fitness goals

Dolphin Pose Muscles Worked

  • Shoulders
  • Upper back
  • Core
  • Hamstrings
  • Calves

Dolphin Pose Variations & Alternatives

  • Extended Dolphin Pose
  • One-Legged Dolphin Pose
  • Forearm Stand Dolphin Pose
  • Side Plank Dolphin Pose
  • Downward-Facing Dog Dolphin Pose