Traditional

Dolphin Pose

Ardha Pincha Mayurasana

Press into the forearms and lift the hips up and back.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Dolphin Pose: Start on hands and knees and lower onto the forearms. Interlace the fingers or keep the forearms parallel. Lift the knees and send the hips up and back. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Dolphin Pose: Lower the knees to the floor. Return to forearms and knees or Childs Pose. Pause in a neutral position for a moment before continuing.