Dolphin Plank Pose - Makara Adho Mukha Svanasana
About Dolphin Plank Pose
The dolphin plank pose yoga asana is classified as a core strengthening, arm balance posture. Its main areas of focus includes the upper back and core muscles of the body. Not only will your abdominal muscles get a solid workout, but your back muscles, upper body and leg muscles will also be thoroughly engaged. Prepare your body for the dolphin plank pose yoga asana by practicing a few simple exercises such as lunges and squats to adequately warm-up the muscles for the intense dolphin yoga pose sequence. These warm-up exercises will ensure that you do not suffer from any injuries while performing the dolphin plank pose yoga sequence.
Step By Step Instructions
Follow these step-by-step guidelines to perform the dolphin yoga pose sequence!
- Position yourself in the Downward Facing Dog pose.
- Shift your body weight to the front so that the shoulders are positioned directly over the wrists.
- Gradually bring your forearms down on to the mat with the elbows pressed against the mat and your palms facing downwards.
- Position your heels directly over your toes, keep your legs straight, engage your abdominal muscles by pulling your stomach in, and look down at the mat between your hands.
- Maintain the dolphin plank pose yoga sequence for at least 30 seconds to 1 minute.
The dolphin yoga pose has several exceptional health benefits!
- Therapeutic for stress and mild depression.
- Stretches and strengthens the calves, legs, arms, shoulders, core, hamstrings and arches.
- Prevents osteoporosis.
- Calms and soothes the brain.
Things to Remember!
Individuals suffering from neck injuries or shoulder injuries should refrain from practicing the dolphin plank pose yoga asana without proper guidance from a qualified yoga teacher. Yoga props such as bolsters and yoga blocks can also be used while performing the dolphin pose to reduce the pressure on the neck and shoulders.