How To Do Dolphin Pose: Ardha Pincha Mayruasana

Yogi practicing dolphin pose.
Photo: Jenn Russell

English name: Dolphin Pose

Sanskrit name: Ardha Pincha Mayruasana

Sanskrit pronunciation: ar-duh PIN-chuh my-YUR-AH-sah-nah

Sanskrit meaning: Ardha = Half, Pincha = Feathers, Mayura= Peacock

Type of pose: Inversion

Level: Beginner

Targets: Core

How to do this pose:

  1. From a tabletop position, place your forearms parallel to one another onto the mat with your elbows beneath your shoulders. Root down through your inner wrists and elbows and engage your core. Hug your forearms in.
  2. With your toes tucked, lift your knees and draw your pelvis up and towards the back of the mat while slowly straightening your legs. Draw your navel in and up, and internally rotate and hug your inner thighs together.
  3. Keep your ears in line with your arms to lengthen your neck. Broaden your collarbones and spread your shoulder blades wide.

Modifications you can try:

  1. Bend your knees to find length in your torso.
  2. Interlace your fingers together and press your palms together.

Misalignments to be mindful of:

  • Elbows splaying outwards.
  • Lack of core, quadricep, or hamstring engagement.

Heather is a Certified Yoga Teacher the visionary behind The Yogatique, her passion project. She created The Yogatique to help yogis & other growth-oriented individuals discover premium high quality trainings and classes in the yoga & wellness space. Heather is a RYT-200 and a practicing yogi of more than 15 years. She is also a global citizen who has been living abroad for 10 years. Her passions include health & fitness, studying healthspan & longevity, exploring the road less traveled, & SEO. Heather can be reached at, or you can connect with Heather on LinkedIn.

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