How to Do the Dolphin Plank Pose in Yoga
The Dolphin Plank is considered one of the arm balance poses in yoga, yet still has elements of core. It is believed to calm the mind while stretching the shoulders, hamstrings and calves. If you’re looking for a pose to strengthen your arms and legs as well as your core, the Dolphin Plank is a great option. It can easily be sequenced into any routine since the best way to move into this pose is by way of another pose—Dolphin—and can smoothly lead you directly into Plank.
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Instructions
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Start off on your hands and knees with your shoulders directly above your wrists and your hips directly above your knees. From here, move yourself into Dolphin Pose by bringing your forearms onto the floor with your palms pressed together in front of you and raising your pelvis toward the sky. This motion will fully straighten your legs and lengthen your back. Your form should appear like a triangle.
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Walk your feet back from the Dolphin Pose, keeping your toes tucked under, until your shoulders are above and in line with your elbows, and your body is basically parallel with the ground.
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Roll your shoulders back slightly, making sure they remain solid and not buckled, as you firmly press your forearms into the earth, grounding your pose.
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Lengthen your legs by pressing them toward the sky as you counter this force by pressing your pelvis towards the floor. This should straighten your body and keep you from making contact with the floor, save for your toes, elbows and forearms.
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Let your head find its natural position in this posture by tilting your chin down slightly and allowing your eyes to fall to a point on the floor in front of you. Hold this position for 30 to 60 seconds.
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Tips & Warnings
If you suffer from shoulder injury, it is recommended that you practice under the guidance of a skilled instructor.
