Pose library›Inversion
Intermediate · Inversion

Dolphin Pose
Ardha Pincha Mayurasana

A forearm-based inversion preparation that strengthens the shoulders and lengthens the back body.

Instructional illustration of Dolphin Pose
LevelIntermediate
Pose typeInversion
Primary focusShoulders, Hamstrings

How to practice Dolphin Pose

  1. Begin on forearms and knees with elbows shoulder-width.
  2. Tuck the toes and lift the hips.
  3. Walk the feet inward while pressing forearms down.
  4. Keep the spine long and shoulders away from ears.

Practice tips

  • Bend the knees to lengthen the back.
  • Use a strap around the upper arms.
Practice note: Reduce or avoid for shoulder, neck or blood-pressure concerns.
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Understanding Dolphin Pose

Dolphin Pose is categorized as a intermediate inversion pose with an emphasis on Shoulders and hamstrings. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep pressure away from the cervical spine.
  • Use a wall and qualified supervision while learning.
  • Exit immediately if the neck, head or vision feels uncomfortable.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Downward-Facing Dog Adho Mukha Svanasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.