Dolphin Pose: Ardha Pincha Mayurasana | Traditional
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
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.