QUICK LINKS
POSES DIRECTORY
ARM BALANCES
Dolphin | Ardha Pincha Mayurasana
Dolphin strengthens and stretches the shoulders, legs, arms and torso. It also lengthens the spine and stretches the hamstrings, calves, and arches. This is a great prep pose for pincha mayurasana.
Sanskrit: Ardha Pincha Mayurasana
Drishti: downward in between forearms or forward toward the legs or navel
Counterpose: child's pose
Materials
- Yoga mat
Instructions
- Start on your hands and knees, table top position. Inhale and lower your forearms, pressing both hands and forearms firmly to the floor. The hands can also be clasped together, if preferred.
- Exhale as you curl your toes, then lift your knees up and send your hips back and up toward the sky. Keep pressing the forearms down while keeping the back straight. Engage your core and don't let the shoulders or head collapse. Slowly straighten your legs, if possible.
- Hold for a few breaths and slowly release.
Notes
Modification: For a gentle variation, keep the knees bent. For a more challenging position, raise one leg up and then another.
Preparatory poses: cat and cow, downward facing dog, upward facing dog, chaturanga
Follow-up poses: pincha mayurasana, downward facing dog, child's pose