Dolphin Pose


(Ardha Pincha Mayurasana)

Level: Medium

Benefits: This strengthening inversion helps build up the strength needed for the headstand pose while providing many of its wonderful benefits. Develops strength in shoulders, arms and trunk. Lengthens the back of the legs. Oxygenates the blood and brings extra blood supply to the head. Rests the heart and mind.

Cautions: Inversions are not recommended for those with high blood pressure, migraines or while menstruating.

How To

Fig. 1 Fig. 2 Fig. 3
  1. Start in table top position and bring your elbows to the floor directly under your shoulders. Clasp your hands with the thumbs pointing up and both the little fingers making contact with the floor. Lower your head between your elbows. (fig 1)
  2. Curl your toes under. Exhale, draw your abdomen back towards your spine and raise your knees up off the floor. Reach your hips and sitting bones up towards the ceiling and draw your chest closer to your thighs without arching your lower back. Keep lifting away from your shoulders and keep your neck soft. (fig 2)
  3. If you would like to deepen the pose walk your feet in closer and lower your head to the floor between your hands. (fig 3) Keep the back of your legs long and work your heels towards the floor. Create a lot of length in your trunk and lift away from your shoulders. Make sure that the weight of the body is evenly distributed between your forearms, hands and head.
  4. Stay for 10 or more breaths and then sit back on your heels and rest your head on double fists allowing your circulation to return to normal.