Side Dolphin Plank Pose

Definition - What does Side Dolphin Plank Pose mean?

Side dolphin plank pose is a balancing posture that sees the body’s weight supported by one forearm and one foot.

To enter into the side dolphin plank posture, one foot is placed flat on the floor. The edge of the foot can be placed on the ground instead, if this is more comfortable. The arm on this side of the body is bent and the forearm placed flat on the floor at the side of the body. The arm on the opposite side is raised up to the sky, with the foot on this side placed on top of the other one. The gaze is up and in the direction of the upraised hand. The body is firm and stable. This sequence is then repeated on the opposite side.

Yogapedia explains Side Dolphin Plank Pose

Side dolphin plank may also be referred to by its Sanskrit name, makara adho mukha svanasana. This calming asana offers the following benefits:

  • Reduces stress
  • Reduces depression
  • Energizes
  • Reduces fatigue
  • Boosts inner-strength
  • Stretches and strengthens the body
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