Dolphin
Maya - Pose Assistant
Ask me anything about Dolphin
Benefits
Dolphin Pose strengthens the shoulders, arms, and core while stretching the shoulders, hamstrings, and calves. It serves as a mild inversion, calms the brain, relieves stress, and is excellent preparation for deeper inversions like Forearm Stand and Headstand.
Practice Guide
Start on hands and knees (Tabletop). Lower forearms to the floor, ensuring elbows are directly under shoulders. Clasp hands or keep palms flat, forearms parallel.
Tuck your toes under and lift your knees off the floor, sending your hips up and back, similar to Downward-Facing Dog, but on forearms.
Keep forearms pressing firmly into the mat. Let your head hang freely between your upper arms (don't let it touch floor).
Walk your feet closer towards your elbows to deepen the shoulder stretch and increase inversion effect, keeping legs as straight as comfortable.
Engage core to prevent lower back sagging. Press chest gently towards thighs.
Hold, breathe steadily. To exit, walk feet back, lower knees gently to floor, rest in Child's Pose.
Modifications
Bend knees generously to focus primarily on the shoulder opening.
Walk feet further away from elbows for less intensity on shoulders/hamstrings.
Clasp hands if keeping palms flat causes wrist/forearm strain.
Use a block between hands (if palms flat) or a strap looped snugly around upper arms (just above elbows) to maintain shoulder-width distance and alignment.
Safety Notes
⚠Acute shoulder injury (rotator cuff tear, impingement - avoid or modify carefully)
⚠Neck injury (avoid if any pressure or strain is felt)
⚠Wrist or elbow pain (if clasping hands causes discomfort)
⚠High blood pressure (monitor carefully, avoid if it causes dizziness or pressure)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.