How to Do a Dolphin Yoga Pose

Practicing the dolphin yoga pose benefits you in many ways. It prepares you for harder poses, improves your posture and strengthens your back and arms. Learn the dolphin yoga pose and improve the physical condition of your upper body.

Instructions

Difficulty: Challenging

Things You’ll Need:

• Yoga mat
• Foam yoga block

1. Raise into the tabletop position while laying on the yoga mat. Get up on "all fours" with your palms flat on the floor in front of you. Keep your knees on the floor and your feet tucked gently behind you. Make sure your body is properly aligned.
2. Use the yoga block to align your dolphin pose. With the block on the floor in front of your hands, lower your forearms to the ground. Make an "L" with your fingers and align your hands with each side of the block.
3. Push up into the dolphin pose. Press down into the floor with your forearms. Curl your toes under so the bottom of your toes touches the floor. Inhale deeply. Press your bottom into the air and toward the ceiling. Raise up on your toes, keeping your heels off the floor. Keep your legs and back straight as you push your bottom into the air.
4. Extend your body into proper alignment. Press your forearms into the floor to extend your back as much as possible. Push your shoulder blades away from your spine and toward your bottom. Keep your head pressed firmly between your arms.
5. Hold the dolphin pose from 30 seconds to 1 minute. Exhale and bring your knees back to the floor.

Tips & Warnings

• Use caution when performing the dolphin pose. Risks include shoulder and neck injuries. It is best to learn yoga from trained instructors.