Dolphin Plank Pose

Makara Adho Mukha Svanasana

Dolphin Plank Pose

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.


  • 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.


  • Lower your knees to the floor if needed

Benefits of Dolphin Plank Pose

  • Strengthens the core
  • Strengthens the arms and shoulders

Dolphin Plank Pose Details

Sanskrit Name
Makara Adho Mukha Svanasana
MAH-kar-ah ah-doh moo-kuh SVAH-NAH-sah-nah
Pose Level
Nasagre (Tip of the nose)
Pose Type
Core, Strength
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