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Yoga Central - Dolphin Pose

Yoga Central will be series of articles that will look at different yoga poses. The aim will be to explain how to carry out the pose successfully as well as the benefits that can be gained. In this article we will be focusing on a pose called the Dolphin Pose. Please make sure you read the whole article before attempting the pose.

How to Carry Out the Pose

Below we have put together step by step instructions on how to carry out this pose successfully:

1. Begin the pose on your hands and knees. Make sure that your hips are placed directly above your knees. Then place your forearms on the floor with your shoulders above your wrists. Bring the palms of your hands together. To ensure stability firmly press your hands together and ensure the forearms are strongly grounded on the floor.

2. Now curl the toes under and as you exhale lift the knees off the ground. Keep the knees slightly bent and the stand on the balls of your feet with the heels off the ground. Now lengthen the tailbone away from the pelvis and press it gently towards the pubis. You should now be feeling some resistance and should lift the sit bones towards the ceiling. In order to get the maximum benefit draw the inner legs up from the ankles to the groin.

3. Continue to press your forearms into the floor. You should now move your shoulder blades away from the spine and draw them back towards the tailbone. You head should be between your forearms gently resting on the floor. To ensure there is no pressure put on the neck do not let your head hang and do not press it into the floor.

4. Remember to concentrate on your breathing ensuring the out breath is as long as the in breath. Ensuring your breath properly can make a strenuous pose easier. If your upper back rounds stay as you are, if not then gently press the heels to the ground and straighten your legs. Remember to continue to push back with your hips and lift your sternum off the floor.

5. Once you have reached your position remain there for 30 seconds to a minute and continue to breathe, the out breath as long as the in breath. Then as you exhale release coming back to hands and knees and push back into child pose and rest.

Tips and Precautions

It is important to ensure you remain safe while doing this pose so if you have any neck or shoulder injuries you should ensure you keep your legs bent. Also if you are new to this pose you may want to lift the elbows on a mat and press the wrists into the floor. This will aid you to open the shoulders and get the maximum benefit. Also if you want a less strenuous version you can support your head on a folded blanket or pillow.

Benefits and Focus

The pose focuses on the upper back and can help to release tension from that area so could be good for people who spend a lot of time sitting in their work. This pose can also help to strengthen the arms and the legs. It is a good pose for stress relief and can also help with mild depression.

There are a number of conditions that could benefit from this pose as it can help relieve symptoms of the menopause and also help with menstrual pain if the head is supported. The pose can aid digestion and help prevent osteoporosis. It is also thought to relieve headaches, insomnia, back pain and fatigue. In addition to that it may also have therapeutic applications for high blood pressure, asthma and sciatica.