Makara Adho Mukha Svanasana

Dolphin Plank Pose

Core
Dolphin Plank Pose demonstrated on a yoga mat

How to do Dolphin Plank Pose

  1. Set your forearms parallel and shoulder-width apart, with your elbows beneath your shoulders.
  2. Spread your fingers comfortably and press your palms into the mat.
  3. Step your feet back one at a time, supporting yourself on your forearms and tucked toes.
  4. Press through the balls of both feet and reach your heels back.
  5. Firm your thighs to keep your legs long and active.
  6. Engage your belly to keep your lower back from sagging.
  7. Keep your hips in line with your shoulders and heels.
  8. Press your forearms down to keep your chest lifted away from the floor.
  9. Look between your forearms, keeping the back of your neck long.
  10. Lower both knees to the mat before relaxing your belly.

Benefits

Forearm plank shares the effort across your shoulders, abdomen, and legs.

Further reading: Forearm Plank

Variations

Lower both knees while keeping a straight line from your shoulders to your knees.