Dolphin Yoga Pose
overview

Dolphin Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis and yoginis at all levels.

sahasrara – the crown chakra
related poses
How To Do Dolphin Yoga Pose
  1. Begin by coming to your hands and knees. Your knees should be below your hips, your forearms pressed against the ground, your elbows directly below your shoulders and your palms pressed together.
  2. Curl your toes under so that you can begin to lift your knees up and away from the floor.
  3. Widen your shoulders away from your spine and back towards your tailbone. Don’t let your head hang down or press against the floor — hold it in place between your arms.
  4. Straighten your knees unless your back bows — then keep them bent and your back straight.
  5. Hold for 30 seconds to a minute.
Notes
  • Breathe deeply through each step.
  • If you have a history of knee or shoulder injuries, consult an instructor or doctor before attempting this pose.
Tips

Rest your elbows on your rolled up sticky mat with your wrists pressed to the floor to open your shoulders
If you have knee or shoulder problems, keep your knees bent while performing this pose.

Stretches & Strengthens

All Muscles: Hamstrings, calves, shoulders, biceps, triceps, ankles

Target Muscles: Hamstrings, calves, shoulders

Health Benefits of Dolphin Yoga Pose
  • Relieves stress, anxiety and mild depression.
  • May treat symptom of insomnia and fatigue.
  • Therapeutic for back and shoulder pain, menstrual pain and headaches.
  • Improves digestion.
  • May help prevent osteoarthritis.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

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History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?