How To Do Dolphin Pose + Modifications & Misalignments

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.

How To Do Dolphin Pose + Modifications & Misalignments