Dolphin Pose | Ardha Pincha Mayurasana

posted by Nancy Nelson

#IYPOW (Inspire Yoga Pose of the Week): Dolphin Pose (view video demonstration)

This pose is very similar to downward facing dog. The only difference is that the practitioner is set up on the forearms instead of the hands. Though the actual base is wider, it adds a new challenge to the shape of the pose. Dolphin requires an open chest, shoulder girdle as well as willing hamstrings (which can be hard to come by!). Practice often and find ways to support yourself as you build strength and endurance in the posture. The more stable you become in this pose, the firmer your foundation for headstand, forearm balance, and backbends. Practice often with lots of compassion!

Here’s what IYS 300 Hour Trainee & Yoga Teacher Jennifer Boone (pictured) had to say about the pose…

“I like this pose because it’s a great way to strengthen and stabilize the shoulders. It’s also a nice way to give the wrists a little bit of a rest if they’re sensitive, or a way to modify downward dog if one is able to bear much weight on the wrists. Additionally it’s a great way to prepare for heart openers!”

Instructions for Dolphin Pose:

Start in table top pose.
Start in table top pose.
Lower down to both forearms, making sure the elbows are aligned with the shoulders.
Lower down to both forearms, making sure the elbows are aligned with the shoulders.

 

 

 

 

 

 

 

 

 

Begin to press into the forearms until you are able to lift the knees from the mat.
Begin to press into the forearms until you are able to lift the knees from the mat.
Straighten the legs out as much as you can and shift your gaze to the back of the mat.
Straighten the legs out as much as you can and shift your gaze to the back of the mat.

 

 

 

 

 

 

 

 

 

 


A new #IYPOW (Inspire Yoga Pose of the Week) is introduced on our Instagram every Sunday. You are then invited to join in with us by posting your own interpretation of the pose and a short thought or inspiration that you receive from the particular posture that week. Make sure to use hashtag #IYPOW so we can see your pictures! Each month, one person (who shared and hashtagged) will be chosen to win an exclusive Inspire Yoga merchandise prize!

All you have to do is be willing to share! 

Life has not been the same since finding Inspire Yoga in 2012. After the loss of a close friend, I found my mat to be a soft place to land in a difficult season of life. After attending classes consistently, I pursued the Inspire Yoga 200 and 300 hour teacher trainings and now hold my IYS500 certification as well as E-RYT200 and RYT500 with Yoga Alliance. I love sharing yoga with people and getting to offer a space for them to be just as they are - whether broken, joyful, happy, uncertain ...there is a space for you here at Inspire Yoga. My blog posts are a reflection of my passion for yoga and how it has impacted my life in such a healing way. I am the studio director at Inspire Yoga Denton and love doing life with such an amazing community! Outside of yoga, I am wife to Colin and mama to our sweet dog Ama. My faith makes me who I am.

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