Dolphin Pose

How to do Dolphin Pose

1. Lower your forearms to the mat, with your elbows shoulder-width apart.
2. Keep your forearms parallel and spread your fingers across the mat.
3. Tuck your toes and lift your knees, sending your hips up and back.
4. Take small steps toward your elbows without letting your shoulders sink.
5. Lengthen your legs only as far as you can keep your back long.
6. Firm your abdomen to support a long, steady spine.
7. Press through your forearms and lift your shoulders away from the floor.
8. Look down between your forearms, keeping your head clear of the mat.
9. Bend your knees and lower them to the mat with control.

Benefits

Dolphin develops shoulder strength with your forearms carrying the load. It offers upper-body strength work without bearing weight through your palms.

Variations

Bend your knees if straight legs pull your back into a curve.