Dolphin Pose is an inverted yoga pose similar to Downward-Facing Dog but performed on the forearms. It builds shoulder strength, core stability, and prepares the body for handstand and forearm balance variations. It also stretches the hamstrings and calves.
Muscle Group
Back, Core, Shoulders, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds shoulder and upper-back strength
- Develops core stability through the inversion
- Stretches the hamstrings and calves
- Preparation for forearm stand and handstand
- Improves shoulder mobility
- No equipment needed
How to perform
- Start in a tabletop position. Lower onto your forearms with elbows under shoulders.
- Clasp your hands together or keep palms down, fingers spread.
- Tuck your toes and lift your hips up and back, forming an inverted V — like Downward Dog but on forearms.
- Press your forearms firmly into the floor. Lengthen through your spine.
- Bring your hips toward your hands as much as possible. Heels reach toward the floor.
- Keep your head between your arms. Engage your core.
- Hold for 5 to 10 breaths. Breathe deeply.
- To rest, lower into Child’s Pose.
FRONT VIEW
BACK VIEW
Abs
Primary
Traps
Primary
Hamstrings
Primary
Back
Primary
Shoulder
Primary