Things You'll Need:
- Yoga blocks
- Bolster
-
Step 1
Begin on your hands and knees and then drop your forearms down so that from wrist to elbow your arms are touching the floor. Slowly walk your legs back until your chest is parallel to the ground and your shoulders are lifted just above the elbows. Turn your palms so that the are facing one another and spread your fingers open slightly.
-
Step 2
Place a thickly rolled bolster between your arms and along the length of your torso if your shoulders become uncomfortable in the dolphin plank pose. Additionally, you can place an upright yoga block between your hands and rest your forehead on the block to relieve strain on a sore neck. Finally, a partner can wrap a strap around your upper thighs, near the crease of the leg, and pull up gently to help teach you to hold a flat back during the posture.
-
Step 3
Breathe deeply into the dolphin plank. Pressing your arms firmly into the floor and try to spread your shoulder blades away from the spine. Engage all of the muscles in your body to help hold you in the pose, distributing the work to your abdomen and legs and not just your arms.
-
Step 4
Hold the pose for 30 to 60 seconds and then bend your knees and come to a rest. Remove any props used from under your body and relax your arms down so that you are laying face down on the floor. Turn your cheek to one side, rest and then repeat the dolphin plank with props at least one more time.
