Dolphin Plank Pose

Last updated: December 21, 2023

What Does Dolphin Plank Pose Mean?

Dolphin plank pose is a variant of the popular dolphin pose that is especially useful for yogis who have wrist problems.

Start with the hands and knees on the floor, with the wrists directly below the shoulders and the knees below the hips. Both elbows are then lowered to the ground with the forearms in line with each other. Breathing regularly, the feet are taken back until the whole body is in a straight line. The hips should be high and the abdominals contracted.

The dolphin plank pose is also known in Sanskrit as makara adho mukha svanasana.

Dolphin Plank Pose


Yogapedia Explains Dolphin Plank Pose

Dolphin plank pose is used to tone the abdominal muscles and shoulders, while increasing core strength. It can also help relieve backache and improve digestion.

This posture is suitable for beginners to yoga, while the option of dropping down onto the knees allows it to be modified for anyone who needs to start off more gently.

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Dolphin Plank

Half Plank Pose

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