Dolphin Plank Yoga Pose

Makara Adho Mukha Svanasana

Dolphin Plank Yoga Pose
overview

Dolphin Plank Yoga Pose is an arm balance yoga pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an intermediate level.

sahasrara – the crown chakra
ajna – the third eye chakra
related poses

intermediate | arm balance | hamstrings, calves

[yoga-sharrre]

[yoga-tags]

How To Do Dolphin Plank Yoga Pose
  1. Begin by entering the Dolphin Pose. Bend your knees and walk your feet backwards, keeping them the same distance apart. Continue to walk until your legs are straight and extended behind you.
  2. When your legs are straight, shift your torso forward so that your shoulders are positioned above the elbows. Lower your heart down toward the floor, keeping your pelvis high, and hug your shoulders in toward one another. Feel the long line down your spine, extending from your tailbone into your legs. Keep your feet active, toes tucked and pointing toward you, pushing out through the heels.
  3. Keep your arms strong, pushing them into the floor, palms together. Keep your neck long but your throat relaxed, gazing softly at the floor below you.
  4. Hold this position for 30-60 seconds. To come out, exhale and bring your knees to the floor, ending in Hero Pose.
Notes
  • Breathe deeply through each step.
  • If you have a shoulder injury, avoid this position or use a bolster to support your torso.
  • If you have a neck injury, avoid this position or use a block as support under your forehead.
Tips
Although using a block or bolster is indicated for those with shoulder or neck injuries, they can also be used by beginners as a way to ease into the position. Relieving the stress in these areas will help you to focus on getting the right position more easily.
Stretches & Strengthens

All Muscles: Biceps, triceps, shoulders, abs, hamstrings, calves

Target Muscles: Hamstrings, calves

Health Benefits of Bharadvaja’s Twist Yoga Pose
  • Can relieve stress, anxiety and mild depression.
  • Can prevent osteoporosis.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Makara Adho Mukha Svanasana

(MA-curr-AA-doh-MOO-kah-shvah-NAS-anna)

makara: hmmm…
adho: hmmm…
mukha: hmmm…
svan: hmmm…
asana: posture

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?

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