Dolphin Plank Pose (Sanskrit: Makarā Adho Mukha Śvānāsana / मकरअधोमुख श्वानासन)
This pose works on the entire body, toning and strengthening the arms, legs, and core muscles. It prepares us for advanced yoga asanas, especially the Dolphin Pose. Makara Adho Mukha Svanasana (Makarā Adho Mukha Śvānāsana) is an intermediate level asana that requires breath and body posture awareness that helps you enhance your ability to concentrate and maintain your focus for long durations of time.
Instructions for Doing the Dolphin Plank Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are directly under your shoulders and your knees under your hips. Keep your arms perpendicular to the floor. Your back should be parallel to the floor.
- Now, gently come down on your forearms by lowering your elbows onto the floor. Make sure your elbows are now directly under your shoulders instead of your palms. Keep your forearms parallel to each other. It’s ideal that your palms face each other but if that’s not comfortable, place them firmly on the ground. Take a few deep breaths.
- Tuck your toes in and take a big step back with your right foot first, followed by the left foot, and come into the plank position. Your head, spine, and hips should be in one straight line (parallel to the floor) and your heels should be in line with your toes.
- Contract your core muscles and keep your legs straight. Look down between your hands.
- Stay in this position for about 30 to 90 seconds, breathing normally, without any jerks. You can even increase the duration of your hold to up to 5 minutes, as your core strength increases over time.
- To release the asana, slowly put your knees back on the floor. With the strength of your arms, press back your body into the final position of Child’s Pose. Rest for 30-60 seconds and repeat the asana 3-5 times.
Benefits of Makara Adho Mukha Svanasana
- This asana stretches and strengthens your core muscles and spine simultaneously, helping you build core strength and flexibility.
- It effectively relieves fatigue, backaches, and headaches.
- Dolphin Plank Pose tones your arms, shoulders, hips, thighs, knees, and calves, giving you an overall boost of energy and vitality.
- This asana improves digestion and can also help relieve menstrual pain.
- Dolphin Plank is also recommended to those with mild depression, or anxiety issues since it helps you destress immediately.
Precautions
- Do not practice this pose if you have a back, shoulder, wrist, or neck injury.
- People with high blood pressure should hold the pose for 30 seconds or less.
- If you recently recovered from an eye or ear infection, practice this pose with caution.