How To Do Dolphin Pose

By: Chris Freytag, CPT

Chloe Freytag demonstrating Dolphin Pose in a black tank top and yoga pants

Dolphin Pose stretches and strengthens your back while opening up your hamstrings and entire lower leg and feet. This pose also gives you a nice stretch in your shoulders. Dolphin Pose is a whole-body pose that almost anyone can learn. If you have a tight low back you should learn how to do Dolphin Pose. Not only will you fine some relief in your low back, but you will put the muscles of your upper back to work to become stronger, more sculpted and beautiful.

If you love Downward Dog Pose then you will also love Dolphin Pose. Downward Dog uses long arms and pushing through the hands and wrists. In Dolphin Pose, instead of pressing through the arms and wrists, however, the pressure is put into the forearms. In Dolphin Pose you use a great amount of upper back and shoulder strength. As you press your forearms into the mat you slowly feel the entire spine stretch and open. In addition, as you press your heels down toward the mat you will notice a deep stretch from your hamstrings all the way down to your feet.

Often people who are new to yoga find that the high number of positions that take place on the wrists can leave them with sore wrists and inhibit the ability to finish their practice. The great things about Dolphin Pose is you receive all the benefits of a stretch through the back side of your body without putting any strain on your wrists or forearms. Almost anyone can try Dolphin Pose whether as part of an entire yoga sequence or as a stretch all on its own.

1) Begin in a kneeling position with forearms on the floor and hands clasped.

2) Tuck your toes under and lift your tailbone up and back, lengthening legs.

3) Press forearms into floor as you press chest back toward thighs and heels toward floor.

4) Breathe and hold for 30 seconds.

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