What is Dolphin Plank Pose?

Dolphin plank pose, or makara adho mukha svanasana in Sanskrit, is a core-strengthening pose that alleviates weight on the wrists. In its full expression, the body is in one diagonal line with the forearms and balls of the feet on the floor.

Instructions

• Start on all fours.
• Lower the forearms to the floor with an exhale.
• Spread the fingers.
• Walk the feet back with an inhale so that the body is in one diagonal line.
• Breathe while holding the pose.

Cautions

• Lower your knees to the floor if needed

Benefits of Dolphin Plank Pose

• Strengthens the core
• Strengthens the arms and shoulders