Dolphin Pose, The Inversion Yoga Pose

The Journey of Yoga explains Dolphin Pose

Yoga : Dolphin Pose

Target: strengthen Core,arms and legs,Opening shoulder

Dolphin Pose:

Dolphin Pose

Beginner's Tip:

As you come onto the floor, You start with all the basic poses you can do that will make your body reliable, more flexible, more strengthen.

To bring the flexibility in body do for this pose you should refer some of the basic standing yoga poses. 

Chair pose and Trikonasana is best before doing dolphin pose. This pose strengthen the muscles of the thighs,  legs and arms.It builds willpower on the body and the mind. 

It will help you to pose Dolphin Yoga Pose easily.

Step by step instruction for Dolphin Pose:

Step 1.

Come onto the floor and stand straight, lift your hand and stretch your body towards up as much as you can .

Make a movement of body using hand and knees. Set your knees directly below to the hips and your forearms should directly touch to to the floor with your shoulders without bending knees.

Step 2.

Curl your toes under, then exhale and and lift your knees away from the floor. As you bend towards down then keep your knees slightly bend and heels lifted away from the floor.

Step 3.

Lengthen and stretch your tailbone away from the back of your pelvis and press it lightly towards the pubis. Lift and release sitting bones towards the ceiling. and from iner ankle. Pose like down V shape.

Step 4.

Continue to press your forearms actively into the floor.  Your shoulder blades should against your back and spread your elbow away from the foot.

Step 5.

firm your shoulder blades against your back and spread it away from the spine and draw them towards the tailbone. 

Hold your head in betwen both the elbows, don't let to make more force and put heavy weight on the elbows.

Step 6.

If you feel comfortable in posing it you can straighten your knees. 

But if your upper back round and your lower portion is perfectly staight, it's best to keep them bend. Keep Continue to lengthen your tailbone.

Step 7. 

Stay in the pose between 30 sec to minute. and then you can release your knees down to the floor by exhaling.

Follow up Poses:

Plank Pose

Chair Pose

Triangle Pose

Benefit:

• Improves digestion.                                                                              
• Relives headache, insomania and back pain.                                         
• Helps in preventing osteoporosis.                                                                                     
• Strengthen the arms and legs.                                                           
• Stretches the legs, arms, hamstring, calves and arches.                        
• Relieves mensrual discomfort.                                                              
• Calms the brain and relive stress and mild depression.

Caution and Contraindications:

Avoid doing this pose if you have knees ,neck, elbow and shoulder injuries. If you feel you can do, consult to the Doctor before posing any pose.

You may also like Siddhasana , Badhakonasa,The Insomniac's Sleeping Yoga pose