Hips highLegs longHeels downHead heavy, neck longForearms downDolphin Pose
Ardha Piñcha Mayūrāsana
Read what the gnome says
Dolphin Pose! From all fours, lower onto the forearms and lift the hips, like downward dog. Elbows shoulder-width, forearms parallel. Press the floor away and lengthen the spine. Bend the knees if needed. Breathe, playful dolphin gnome.
Works on Deltoids · Triceps · Serratus anterior
How to do it
- Start on hands and knees, then lower onto the forearms with the elbows under the shoulders.
- Tuck the toes and lift the hips high into an upside-down V.
- Press the forearms down, lengthen the spine and let the head hang; hold and breathe.
Common mistakes
- Don’t let the elbows slide wide.
- Don’t round the back: bend the knees to lengthen it.
- Don’t dump the weight into the neck.
Benefits
- Lets the legs rest and the blood flow back.
- Soothing after a long day on your feet.
- Calms the nervous system.
Take care: Skip if you have glaucoma or are in the first days of your period. Come out slowly.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Gentle Inversion
Open-Hip Three-Legged DogIntermediate
Three-Legged DogIntermediate
Downward Dog at the WallBeginner
Downward Dog with Knees BentBeginner
Downward-Facing DogBeginner
Practised by real people
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