The Journey of Yoga explains Dolphin Plank Pose
Yoga : Dolphin Plank Pose
Beginner's Tip
It's a modification of Plank Pose.This is the intermediate Yoga Pose.
Lie on the floor and relieve any neck tension by resting your forehead. You can make use of Yoga block to make balance on forearm with help of block.
Step 1.
Start with Dolphin Pose, As you start doing dolphin you have to be flexible so that you can bend and touch to the ground without bending your knees.
Step 2.
As you pose the dolphin pose then walk your feet back until your shoulders are directly over the elbows and your torso portion should be parallel to the floor.
Step 3.
Press your inner forearms and elbows against the floor.
Your shoulder blades should against your back and spread them away from spine. Lift your chest and stomach away from the ground.
Step 4.
Put a weight on forearms and Press your thighs towards the ceiling, Lengthen your tailbone towards the heels as you lengthen tailbone towards the floor.
Step 5.
Stay in this pose from 30 sec to a minute. If you are not capable of posing so long doesn't matter you can stay based on your capability.
Step 6.
You can also go to the Plank Pose once you have reached to the Dolphin Plank Pose.Only thing you need to have is balance. Here you require a balance on one arm and one leg.
Benefit:
- It prevents osteoporosis.
- Stretches the shoulders, hamstrings, calves, and arches.
- Keep calms your mind and helps reduce stress and mild depression.
- Strengthens the arms, legs and core.
Contraindications and Caution:
Don't pose if you have shoulder and arm injuries, as you need to take a support of shoulder it will get more injured you will be harmful. If you feel you can do it, consult to the Doctor before you start.
You may also like Warrior I, Warrior II, Warrior III, Trikonasana , Siddhasana
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