Dolphin Pose

Ardha Pincha Mayurasana

What is Dolphin Pose?

Dolphin pose, or ardha pincha mayurasana, is similar to downward-facing dog pose except that the forearms, rather than the hands, are on the floor. It's the starting position for feathered peacock pose and helps the practitioner grow comfortable with inverting.


  • Start on all fours.
  • Exhale and lower the forearms to the floor.
  • On the next exhale, lift the knees from the floor so that the body forms a "V" shape.
  • Walk the feet toward or away from the hands if needed.
  • Breathe while holding the pose.


  • Avoid if there is a shoulder injury

Benefits of Dolphin Pose

  • Strengthens the arms and shoulders
  • Strengthens the core
  • Stretches the back of the legs
  • Revitalizes the mind

Dolphin Pose Details
Sanskrit Name: Ardha Pincha Mayurasana
Pronunciation: ar-duh PIN-chuh my-YUR-AH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Core, Forward Bends, Inversions, Strength

Share This:

  • Facebook
  • Pinterest
  • Twitter
Go back to top