Dolphin Plank Pose

Dolphin Plank Pose is a yoga asana for increasing core strength and developing balance. The muscles of the arms, shoulders, abdomen and legs are all strengthened. The Dolphin Plank Pose is a combination of the plain Dolphin Pose and the Plank pose.

How to do Dolphin Plank Pose?

  1. The Dolphin plank pose can be approached from various starting poses. The easiest would be to start in the kneeling position.
  2. From the kneeling down pose, bend over and place the forearms on the ground in front of you.
  3. Slide the knees slightly back, straighten your back and raise the buttocks up.
  4. Slide the leg back further, till the body is in a straight line. Keep the legs off the floor, except for the toes.
  5. Use the toes to support the partial weight of the body.
  6. Remain in this position for as long as you are comfortable. Breathe normally in this position. The body weight is entirely supported by the toes and the forearms.
  7. To release the pose, bring down the legs and let the knees touch the floor. Slide your legs further up and then raise yourself up to the sitting position.
  8. Lie down in any relaxation pose like Shavasana for few minutes. In the dolphin pose, all the muscles are stretched. This stretch followed by relaxation in the end can help to release stress in the body as well as the mind.


Benefits of Dolphin Plank Pose

  1. Dolphin Plank Pose strengthens the arms and the shoulders.
  2. It tones the muscles of the abdomen.
  3. Dolphin plank pose improves the sense of balance.
  4. It increases the strength of core muscles in the chest, abdomen, arms and legs.


Contraindications for Dolphin Plank Pose

  1. Dolphin plank pose should be avoided by those suffering from injury to arms, shoulders, neck and hips.
  2. Those who have undergone any recent surgery of the chest, abdomen, arms, hips shoulders and legs should not do this asana.